Cable Rope Tall Kneeling Tricep Pushdown

Instructions for proper form

1. Begin in a tall kneeling position with your knees about hip-width apart and your toes pointed behind you. 2. Grasp the cable rope attachment with a neutral grip (palms facing each other). 3. Start with the elbows bent at a 90-degree angle near your sides and pull the rope down toward your thighs while keeping your elbows stationary. 4. Extend your elbows fully as you push down the rope and squeeze the triceps at the bottom of the movement. 5. Slowly return the rope back to the starting position, maintaining control throughout the movement. 6. Keep your core engaged and avoid arching your back during the exercise.

Common mistakes to avoid

1. Allowing elbows to flare out or moving away from the body during the extension. 2. Using momentum instead of muscle contraction to perform the pushdown. 3. Arching the back or leaning forward excessively. 4. Not fully extending the elbows at the bottom of the movement.

Benefits

Specific benefits of the exercise

This exercise effectively isolates and strengthens the triceps, helping to improve overall upper body strength and definition. It’s particularly effective for enhancing muscle tone in the back of the arms.

Expected results and timeframe

With consistent practice (2-3 times a week), expect to see increased tricep strength and definition within 4-6 weeks. As your form and strength improve, you may notice more defined arms and enhanced performance in pushing movements..

Who this exercise is best for

This exercise is ideal for beginners looking to build strength in their triceps, individuals recovering from upper body injuries who need a safe way to strengthen their arms, and bodybuilders aiming to enhance arm definition.

Scientific studies supporting its effectiveness

Research in sports science indicates that cable exercises, including the tricep pushdown, effectively activate the triceps brachii and lead to muscle hypertrophy (growth) when performed with sufficient volume and intensity.

Variations

Beginner modifications

1. Perform the exercise seated on a bench for added stability. 2. Use a lighter weight to master form and technique before progressing. 3. Execute the pushdown one arm at a time for more control.

Advanced progressions

1. Increase the weight progressively to challenge your muscles further. 2. Incorporate drop sets or superset with other tricep exercises like skull crushers. 3. Perform the exercise from a standing position for an increased core engagement.

Integrations

Complementary exercises

1. Overhead tricep extensions. 2. Tricep dips. 3. Push-ups to target the triceps and assist with overall arm strength.

Super set recommendations

Super set with a bicep curl or a bench press to create a balanced arm workout that targets both the biceps and triceps.

Sample workout routines

1. Warm-up (5-10 minutes). 2. Cable Rope Tall Kneeling Tricep Pushdown (3 sets of 10-12 reps). 3. Overhead Tricep Extension (3 sets of 10-12 reps). 4. Tricep Dips (3 sets of 8-10 reps). 5. Cool down with stretching.

Exercise combinations

Combine with push-ups and shoulder presses for a complete upper body workout focusing on the arms and shoulders.

Best time to do this exercise in your workout

This exercise is best performed after your compound lifts, such as bench presses or shoulder presses, as a part of your arm isolation workout routine.