Triceps Pushdown - Rope Attachment
How to perform exercise
- Attach a rope attachment to a high pulley and grab with a neutral grip (palms facing each other).
- Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the rope with the palms facing each other. This is your starting position.
- Using the triceps, bring the rope down as you bring each side of the rope to the side of your thighs. At the end of the movement the arms are fully extended and perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
- After holding for a second, at the contracted position, bring the rope slowly up to the starting point. Breathe in as you perform this step.
- Repeat for the recommended amount of repetitions.
Variations: There are many variations to this movement. For instance you can use an E-Z bar attachment as well as a V-angled bar or straight bar.
Same as the Triceps Pushdown except with the rope attachment.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Triceps, and auxiliary muscles:
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
|Goal||Sets||Reps||Weight, %1Rm||Rest between sets|
|Strength||2-6||1-5 reps||100-85%||3-7 min|
|Mass gain||3-6||6-12 reps||85-60%||1-4 min|
|Fat burning||2-4||13-25 reps||60-40%||1-2 min|
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.