My Favorite Exercises: Triceps Rope Pushdown

Everyone likes to work the biceps. We need to make sure the triceps get equal time. We don't want our arms to be unbalanced.

While there are many triceps exercises (with machines and without), one of my favorites is the triceps rope pushdown done on the the cable pulley machine.

You can do the triceps pushdown with a rigid bar, but the rope gives you an extra bit of work.

Here's how to do the exercise:

1. With the pulley set in a high position (near the top of the machine), attach the rope. The rope attachment should be available in your gym.
2. Holding the rope at about chest level, push down keeping your elbows in and hands close together. Don't let your arms go too high in the bent position; this is too much of a muscle release. The range of motion is in the downward position.
3. At the bottom of the motion, continue to push down, letting the hands extend away from each other toward the outside of your hips. This is the extra push that really works the triceps hard.
4. Return to the starting position, controlling the motion throughout the exercise.

I feel this gives the triceps a much more complete workout through the range of motion rather than restricting the movement to the straight down and up of most triceps machines.

Be sure you keep the shoulders relaxed and pressed down throughout the exercise. You want to work your triceps, not your shoulders and neck.

Try the triceps rope pushdown the next time you're at the gym. See if you agree that it gives your triceps an incredible workout.