Rope Pushdowns
To perform rope pushdowns, stand facing the cable machine and grab the rope handles with both hands. In the starting position, the rope handles should be about level with your chest. Allow for a slight bend in your knees while keeping your back straight. Keep your elbows close to your sides as you press the weight down and fully extend your triceps.
Once you have lowered your hands slightly past your waist, bring the weight back up in a controlled manner. Raise the rope handles back to chest-level, and repeat for the desired number of reps.
Tips
* Using rope handles to complete pushdowns mainly targets the lateral head of the triceps. To feel even more effort on the lateral head, rotate your hands out slightly at the end of the movement as you push the ropes out to your sides.
* For this exercise, best results are seen when you use a fairly short range of motion, keeping constant tension on your triceps.
* Choose a weight that allows you to perform the entire movement in a controlled fashion. If you cannot raise your arms to the starting position under your own control, you should lower the weight.
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