Why it matters
Allows freer wrist movement and lets you separate the rope at full elbow extension.
Rope Triceps Pushdown
Rope Tricep Push Down
Target muscles
Triceps
The triceps extend the elbow and support every chest and shoulder pressing movement.
Execution cues
- Keep the elbows still
- Split the rope at the bottom
- Keep the neck neutral
Common mistake
Turning elbow extension into a shoulder movement.
Training prescription
- Equipment
- Gym equipment
- Sets
- 3
- Range
- 8–12
- RIR
- 2
Start with about two reps in reserve and increase gradually after two successful sessions with the same quality.