Attach a rope handle to a cable machine at a high position. Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.
Grasp the rope handle with an overhand grip, hands positioned shoulder-width apart. Your palms should face each other.
- Attach a rope handle to a cable machine at a high position. Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.
- Grasp the rope handle with an overhand grip, hands positioned shoulder-width apart. Your palms should face each other.
- Start with your elbows bent and tucked in by your sides, maintaining a stable core.
- Engage your triceps and extend your arms downward while keeping your upper arms stationary. Focus on squeezing your triceps at the bottom of the movement.
- Slowly return to the starting position by allowing your forearms to rise back up, maintaining control throughout the entire range of motion.
- Repeat the exercise for the recommended number of repetitions.
This exercise targets the triceps brachii muscles, helping to build strength, size, and definition in the back of your upper arms.
Tips on doing this exercise
To get the most out of your Tricep Rope Push Down, consider these tips:
- Maintain an upright posture with your chest lifted and shoulders back throughout the exercise. Avoid leaning forward or using excessive body movement.
- Focus on isolating the triceps by keeping your upper arms stationary. Avoid swinging or using momentum to complete the movement.
- Engage your core muscles to stabilize your body during the exercise. This helps maintain proper form and maximize the effectiveness of the tricep contraction.
- Control the speed of the movement, emphasizing the negative (lowering) phase to fully engage the triceps.
Ensure safe and effective execution of the Tricep Rope Push Down by avoiding these common mistakes:
- Using excessive weight: Start with a manageable weight that allows you to maintain proper form and perform the exercise with control. Gradually increase the weight as your strength improves.
- Allowing the elbows to flare out: Keep your elbows tucked in by your sides throughout the movement. This ensures proper tricep activation and minimizes strain on the shoulders.
- Relying on momentum: Avoid using momentum to perform the exercise. Maintain control and focus on the contraction of the triceps.
- Beginners: Aim for 8-10 repetitions per set, performing 2-3 sets.
- Intermediate/Advanced: Aim for 10-15