How to Perform the Triceps Pushdown | THE RIGHT WAY

Triceps Pushdown

The Triceps Pushdown is a single joint exercise for isolating the lateral (outside) head of the triceps.  I prefer using a rope, but a straight bar or a v-bar are also commonly used.  The rope gives me a greater range of motion at the bottom of the movement which allows me to contract the triceps more effectively.

how to perform a Triceps Pushdown

Initiate the exercise by gripping the rope handles.  Push the rope down towards your hips.  Bend your arms while simultaneously raising your hands back up until your forearms are in contact with your biceps.  Do not allow your elbows to shift forward.  Keep your elbows directly under your shoulders.  Push the rope towards your toes while expanding the gap between your hands until each rope handle spreads to the outside of your hips.