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Rope Triceps Extension/Pushdown Guide

  1. Exercise Type: Isolation - focuses on targeting and isolating specific muscle groups, allowing for targeted muscle development.
  2. Targeted Muscle Groups:
    • primary: triceps
    • secondary: front deltoids
    • tertiary: forearm, Wrist extensors
    • quaternary: Scapula stabilizers

How to perform?

Rope Triceps Pushdown is an isolation exercise targeting the triceps brachii which is the muscle responsible for extending the elbow. The exercise is performed by pushing a rope down using your triceps while keeping your upper arms stationary. The anterior deltoid, wrist extensors, and forearm muscles also assist the movement. Scapula stabilizers, such as the trapezius and rhomboids, are used to maintain stability during the exercise. The exercise is performed using a cable machine and a rope attachment.

Steps to perform:

  1. Set up a cable machine with a rope attachment at the high pulley.
  2. Face the machine, grab the rope with an overhand grip, and step back.
  3. Stand with feet shoulder-width apart, creating a stable base.
  4. Keep your elbows close to your body and a slight bend in your knees.
  5. Exhale as you push the rope downward, extending your arms fully.
  6. Focus on contracting your triceps at the bottom of the movement.
  7. Inhale as you return the rope to the starting position with control.


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