Triceps Rope Pushdown – How to Instructions, Proper Exercise Form and Tips

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Written by Philip Stefanov

Benefits of the Triceps Rope Pushdown

Triceps rope pushdowns are an effective isolation exercise you can use to inflate

the back of your upper arms. The objective is to use a rope attachment on a pulley

system, repeatedly extending your arms against resistance.

Rope pushdowns offer numerous benefits, the most notable being that you can isolate

your triceps with more weight and cause significant disruption for growth. A cable

provides consistent tension, allowing you to engage your triceps from start to finish on

every repetition. The movement is also beginner-friendly, which is excellent for

everyone getting started with fitness.

Having a pair of strong triceps is vital because, while seemingly insignificant, these

muscles produce elbow extension and contribute to shoulder stability. As a result, you

become more athletic and better able to tackle daily tasks.

We recommend including the triceps rope pushdown late into your workouts and

focusing on proper execution by using a lighter weight for more repetitions.

How to do a Triceps Rope Pushdown

Adjust the weight so you can do at least ten smooth repetitions, grab the rope on the cable station, and take a step back.
Stand tall by bringing your shoulders back and directing your gaze forward. Your feet should be around hip-width apart, with your toes pointed slightly out. Keep your knees slightly bent.
With your elbows bent at roughly 90 degrees, bring them down to your sides.
Take a breath and extend both elbows by engaging your triceps.
Once your arms are straight, hold the contraction for a second, exhale, and slowly release until your elbows are bent, and your wrists are slightly more elevated than your elbows.
Inhale and repeat.

What muscles does a triceps rope pushdown activate?

Triceps rope pushdowns allow us to focus on our triceps, which cover the rear of our upper arms (1). As the name suggests, the triceps muscle has three heads, two of which originate from the humerus (upper arm bone), just below the shoulder joint (2). The third long head originates from the scapula, crosses the shoulder joint, and inserts into the elbow along with the other two heads. Together, the three heads produce elbow extension during a rope pushdown.

The rope pushdown also works the shoulders (deltoids) to a small degree because our deltoids provide arm stability. Similarly, the movement works our midsection and upper back, with both areas flexing isometrically to stabilize the torso.

Tips on how to Perform the Tricep Rope Pushdown

The most important tip to keep in mind for rope pushdowns is to focus on proper technique and use a full range of motion. Lift a weight that allows you to do at least 12 to 15 smooth repetitions.

You should also keep your shoulders retracted and chest out for better stability. Doing so allows you to keep your shoulders in a steadier position, which leads to stable elbows and more tension on your triceps.

The third tip to remember is to perform each repetition with a full range of motion. Begin with your wrists slightly higher than your elbows and extend your arms fully, holding the contraction for a moment. Doing so will allow you to get more out of every repetition and grow better.

It’s also beneficial to spread the rope during each repetition. Begin with your hands together and spread them out gradually as you extend your elbows. The slight tweak in technique can help you engage your triceps better by making each repetition slightly more difficult.

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