Stop Doing Tricep Pushdowns Like This!
How to Do Rope Pushdowns for Your Triceps
Body Movement, Check Points, and Variation
- Brace the abdominals.
- Push down on the handlebar until elbows are fully extended but not yet in the straight, locked position. Bend the knees slightly on the pushdown but stay as upright as possible with back straight. Don’t recruit the back and shoulder muscles by bending too far forward. Keep the elbows close to the body and exhale on the way down.
- Allow the bar to return to the starting point under control, and try not to clash the weights. (those triceps may be burning back there!)
- Don’t allow the elbows to flare outward on the downward push as this will negate the work on the triceps and place unwanted stress on the shoulder.
- Push down smoothly and evenly on both sides.
- Don’t bend over at the back and shoulders in order to force the weight down; this is an arm exercise!
- Do allow the knees to bend slightly on the pushdown.
Rope Attachment Variation
If your gym has the cable and pulley machine used in this exercise, then it probably also has a selection of grip attachments. These can include an E-Z bar, a V-angled bar, and a rope attachment.
You can add variety to your triceps pushdown exercise by using the rope attachment. It looks like a short length of thick rope, knotted at each end with a metal loop at the center for attaching to the cable.
Using the rope attachment can introduce a bit more exertion on the triceps at the bottom of the pushdown if you pause at the bottom of the move. The form and movement are the same for the rope attachment as the bar version.
Video: How To Do The Rope Pushdown - BPI Sports
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