Tricep Long Rope Diverging Pressdown
Unlock peak tricep isolation with a diverging range of motion. Use the long rope to pull wide at the base, maximizing the squeeze and intensifying the contraction for superior arm definition.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Setup
Attach a long rope handle (or two) to the high pulley of a cable machine.
Grasp the ends of the rope with both hands using a neutral grip (palms facing each other).
Step back slightly, leaning your torso forward at the hips, keeping your back straight and core engaged.
Pin your upper arms to your sides—they should remain stationary throughout the entire movement, with your elbows serving as a pivot point.
Movement
Start with your forearms near your upper arms in the flexed position.
Push the rope handles downward by extending your elbows, ensuring full range of motion.
As you extend, pull the cable ends apart to create a diverging path at the bottom to maximize the contraction in the triceps.
Pause for a moment at the bottom to achieve a full, big squeeze in the triceps.
Under control, allow the cable to return to the starting position until your forearms touch your biceps, and repeat.