Triceps Pushdown - Rope Attachment Exercise
Builds strength and control by improving stability, coordination, and efficient movement.
Description
Triceps pushdown - rope attachment focuses on controlled movement and maintaining proper body alignment throughout the exercise. The goal is to create tension where needed while avoiding unnecessary strain or momentum. This helps improve movement quality, joint stability, and overall physical control.
Instructions:
- Attach a rope attachment to a high pulley and grab with a neutral grip (palms facing each other).
- Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the rope with the palms facing each other. This is your starting position.
- Using the triceps, bring the rope down as you bring each side of the rope to the side of your thighs. At the end of the movement the arms are fully extended and perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
- After holding for a second, at the contracted position, bring the rope slowly up to the starting point. Breathe in as you perform this step.
- Repeat for the recommended amount of repetitions.
Exercise FAQ
How long should a session with this exercise be?
Short intervals work best for most people. Start with a few rounds and add volume gradually as fitness improves.
How do I avoid unnecessary impact or joint stress?
Use softer landings, keep your posture tall, and avoid overstriding. Quality movement reduces wear and tear.
How hard should I push the pace?
Aim for a pace you can repeat. Start moderate, then increase intensity over time while keeping your technique consistent.
Disclaimer
This content is for educational purposes only and does not replace professional medical or fitness advice. Consult a qualified healthcare provider before beginning any new exercise routine. Exercise safely and listen to your body.
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