Arms and calves · New to it
Rope Pushdown
A triceps pushdown with a rope that lets the hands split apart at the bottom for a harder squeeze.
Drawings by Everkinetic, CC BY-SA 4.0, shown white on dark.
- Works
- triceps
- Kit
- Cable
- Dose
- 10 to 15 reps
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Attach a rope to a high pulley. Hold one end in each hand, thumbs up, elbows at your sides.
While you move
- Elbows stay at your sides
- Push down and pull the rope apart
- Hold the squeeze
- Control the way up
Avoid
- Using the shoulders to drive it down
- Short reps that never straighten the arm
- Letting the hands come up past the chest