Tricep Pushdown – Cable With Rope

1. Stand facing a cable machine with your feet shoulder-width apart and your knees slightly bent.
2. Attach a rope handle to the high pulley of the cable machine.
3. Grasp the rope with an overhand grip, palms facing each other.
4. Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
5. Pull the rope towards the ground until your forearms are about parallel to the ground. This is your starting position.
6. Exhale and push the rope down until your arms are fully extended, while keeping your upper arms stationary.
7. Hold the contracted position for a brief pause, squeezing your triceps.
8. Inhale and slowly allow the rope to return to the starting position, while maintaining tension in your triceps.
9. Repeat for the desired number of repetitions.

Notes

You can kneel in front of the cable machine, rather than stand, if the length of the cable and rope is too long for a full range of motion.

Results