Triceps rope push-down

Exercise details

  • Target muscle: Triceps Brachii
  • Synergists: None
  • Mechanics: Isolation
  • Force: Push

Starting position

  1. Stand under the pulley and grasp each end of the rope with a neutral grip (palms facing each other).
  2. Pull your elbows down to your sides and lean forward a little at the hips, keeping your back straight.

Execution

  1. Exhale as you extend your elbows and push the rope all the way down. As your arms extend, twist your wrists so that your palms face down at the end of the movement.
  2. Inhale as you reverse the motion and return the rope to the starting position.
  3. Repeat.

Comments and tips

  • Keep your elbows tucked in to your sides.
  • Do not try to spread the rope out at the end of the movement.
  • Stay close to the cable to provide resistance throughout the exercise.
  • In one study by the American Council on Exercise (ACE) that compared the effectiveness of triceps exercises, the triceps rope push-down came fifth and proved to be significantly more effective than the triceps bar push-down. The exercises that came top of the list were the triangle push-up (which came first), dumbbell kickback (second), bench dip (third), and overhead barbell triceps extension (fourth).

Triceps rope push-down video

Sources

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