How to Tricep Rope Push Downs

Tricep Rope Push Downs are a popular cable exercise that effectively targets all three heads of the triceps. This exercise is great for building arm strength and definition, particularly in the triceps.

Muscles Worked

• Triceps Brachii (Long, Lateral, and Medial Heads)
• Deltoids (shoulders, secondary involvement)
• Forearms (secondary involvement)

Step-by-Step Guide: How to Perform Tricep Rope Push Downs

1. Set Up: Attach a rope handle to a high pulley machine. Stand facing the machine, grasping the rope with a neutral grip (palms facing each other). Keep your elbows close to your torso.
2. Push Down: Exhale as you extend your arms, pushing the rope down until your arms are fully extended. Slightly separate the ends of the rope at the bottom to fully engage the triceps.
3. Return: Inhale as you slowly return the rope to the starting position, allowing your arms to bend at the elbows while keeping control of the weight.
4. Repeat: Perform the desired number of repetitions, ensuring you maintain proper form throughout the exercise.