Cable Rope Tricep Pushdown

Instructions for proper form

1. Stand facing the cable machine with your feet shoulder-width apart. 2. Adjust the cable to the appropriate height and attach the rope handle. 3. Grasp the rope with a neutral grip (palms facing each other) and pull the rope down until your elbows are bent at a 90-degree angle. 4. Keep your elbows tucked close to your body and your upper arms stationary throughout the exercise. 5. Push the rope down by extending your elbows until your arms are fully straightened but do not lock them out completely. 6. Slowly return to the starting position, maintaining control throughout the movement.

Common mistakes to avoid

1. Allowing your elbows to flare outwards instead of keeping them close to your body. 2. Locking the elbows at the bottom of the movement, which can lead to joint strain. 3. Using too much weight, resulting in improper form and potential injury. 4. Failing to control the return phase of the movement, leading to momentum-driven repetitions.

Benefits

Specific benefits of the exercise

Targets the triceps brachii effectively, helping to build muscle mass and strength in the upper arms. It’s also beneficial for improving overall arm definition and stability during other upper body exercises.

Expected results and timeframe

With consistent training (2-3 times per week), users can expect to see noticeable improvements in triceps strength and tone within 4 to 6 weeks..

Who this exercise is best for

This exercise is ideal for beginners looking to strengthen their triceps, bodybuilders aiming to enhance arm definition, and athletes needing improved upper body strength for sports that involve pushing movements.

Scientific studies supporting its effectiveness

Studies have shown that tricep pushdowns engage the triceps effectively, making them a reliable exercise for muscle hypertrophy when performed correctly (American Council on Exercise, ACE). Additionally, isolation moves like this can help in developing strength for compound lifts that require tricep involvement.

Variations

Beginner modifications

1. Perform the exercise with a lighter weight to master form. 2. Use a band instead of a cable for resistance to start building strength gradually.

Advanced progressions

1. Add more weight as your strength increases. 2. Integrate different grips (i.e., overhand or underhand) to target different tricep heads. 3. Try doing them on one arm at a time to increase difficulty and muscle engagement.

Integrations

Complementary exercises

1. Close-grip bench press 2. Skull crushers 3. Dips

Super set recommendations

Super set the cable rope tricep pushdown with bicep curls to target opposing muscle groups effectively.

Sample workout routines

1. Warm-up: 5-10 minutes of light cardio. 2. Cable Rope Tricep Pushdown: 3 sets of 12-15 reps. 3. Dumbell Bicep Curl: 3 sets of 12 reps. 4. Close-grip Bench Press: 3 sets of 10-12 reps. 5. Cool Down: Stretching focusing on the arms and shoulders.

Exercise combinations

Incorporate this exercise within an upper body workout focusing on compound lifts and other accessory movements for overall strength development.

Best time to do this exercise in your workout

The cable rope tricep pushdown should be performed towards the end of your upper body workout after larger compound movements like bench presses or rows but before any isolation arm exercises.