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Triceps Brachii

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Tricep Rope Pressdown - Cables

Set the cable machine up with the rope handle bar and attach it to the top cable.

Take hold of the rope with your hands shoulder width apart and your palms facing inwards. Bring the rope downwards until your elbows are at your sides and your upper arm is vertical (your elbows should be at 90 degrees).

Now bring the rope downwards until your arms are straight making sure that your elbows do not move from your sides and that you don't lean forwards to help the movement. Try and make the rope as straight as you can, so that it is horizontal, by squeezing your arms back and slightly outwards.

Once your arms are straight return the rope upwards until your elbows are at 90 degrees in a slow controlled manner.

Do breathe out on the way down and in on the way up Do keep your shoulders fixed in position throughout Do move in a slow controlled manner Do try and get the rope as straight as possible at the lowest point	Don't hold your breath Don't lean forwards to assist the movement Don't let your elbows come away from your sides Don't swing the handles down fast to make it easier Don't start from less than 90 degrees

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