How To Use Cable System Attachment For Strength Training

How To Use Cable System Attachment For Strength Training

The triceps pushdown has many names, including triceps pulldown, cable triceps pushdown, triceps rope pushdown, and many more. Regardless of the term you want to use for it, the tricep pulldown/pushdown is one of the best workouts to develop your triceps muscles.

The best way to perform this workout is to use a cable system. Alternatively, you can use a resistance band at home to perform a triceps pulldown/pushdown workout. No matter what your fitness goals are, this triceps workout is a must for you.

Here are some triceps rope variation exercises to bulk up your triceps muscle mass.

Overhead Rope Triceps Workout

Here are the steps involved in this workout.

  • First off, attach the rope to the bottom of the pulley.
  • Hold two ends of the rope with both your hands and extend your arms right above your head. Make sure that your palms are facing each other. Both your elbows should be close to your head. Your arms should make a 90-degree angle with the ceiling and your knuckles pointing towards the ceiling. That will get you in the starting position.
  • Hold your upper arms still and lower the rope behind your head. Inhale while lowering the rope and hold your breath when your triceps extend completely.
  • Now, flex your triceps to move back to the starting position. Exhale while straightening your arms.
  • Repeat this process for the number of reps as per your set requirements.

Rope Tricep Pushdown

This fairly simple triceps workout is ideal for beginners wanting to go with a more conservative weight and perform more repetitions. Here are the steps involved in this workout.

  • Stand in front of a high pulley machine with your face towards it. Your feet should be shoulder-width apart. Grab the ends of the rope with your palms facing inward and your elbows positioned by your waist. It is your starting position.
  • Make sure to keep your body as stationary as you can. Exhale as you lower the rope. Your arms should extend completely.
  • Be in the same position for a moment and then inhale as you get back to your starting position.
  • Perform the required number of reps.

One-Arm Rope Tricep Pushdown

One Arm Rope Pushdown

  • Attach the rope to the high pulley. Stand straight with your feet hip apart. Staggered feet will also do.
  • Grab one end of the rope using your right hand with your palm facing inward. Your elbow should be tucked into your side. It will get you in the starting position.
  • Now, press down the rope until your arm extends completely. Stay in that position for a few seconds and then get back into the starting position slowly. Exhale while pushing the rope and inhale while getting back to the starting position.

Lying Rope Tricep Extension

Seated V Row Close Grip. Handle

  • Attach the rope to the seated row machine and lie down on its bench. Position your head to make it point towards the attachment.
  • Grasp the two ends of the rope with both your hands. Your palms should face each other.
  • Bend your elbows until your upper arm makes a 90-degree angle with the forearm. The upper arm should be perpendicular to your torso.
  • Extend your arms until your arms are straight. Make sure that they are vertical. Exhale during this motion. It will be your starting position.
  • Return to the starting position slowly and exhale while you do so.
  • Perform reps according to your set requirements.

Almost all cable system attachment triceps exercises require you to keep your body and elbows in a static condition. A stationary upper arm results in the triceps muscles getting worked up more.

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