Tricep rope pushdowns

COURTESY OF GLOBAL FITNESS

Major muscles used

• Triceps

Performing rope pushdowns

• Attach a rope onto a pulley machine gripping the rope with both hands just above the knots.
• Your feet should be about hip-width apart, your back straight, and abdominals tight.
• Start with hands holding rope at chest height.
• Keep your elbows at your side and your upper arms perpendicular to the floor at all times.
• Slowly push the rope downward until your arms are fully extended. Hold for a brief second while flexing your triceps muscles.
• Your elbows should remain at your side and your wrists should be locked straight.
• Slowly allow the rope to raise to the starting position (about chest height).

Be careful

• Don't let your elbows wander away form your body. Keep your elbows on a "fixed-axis" at your side.
• Don't jerk the rope down. If you have to rock your body or use momentum to complete the exercise the weight is too heavy.
• Don't let the weight just pull the rope up to the starting position. Control the weight and slowly let the rope rise up resisting the weight.

Alternative exercises to rope pushdowns

• Tricep bench dips 
• Overhead tricep extensions (Dumbbells) 
• Tricep extensions

Courtesy of Global-Fitness.com, your Online Personal Trainer

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