athletic movement performance bentonville OneResult.com - Tricep Rope Pull Downs

What You'll Need
A cable machine and, wouldn't you know it, a rope with which to pull down. Stunning. Once you've recovered from that shock, perhaps we actually go get that cable machine and rope?

Why You Should Be Doing This Exercise
Because sometimes a little tricep isolation is just what the doctor ordered. Do these and you'll most definitely feel it in the morning.

Start
Facing the weight stack, grab the rope with both hands. The starting point should have your forearms essentially parallel with the floor, elbows in, and wrists straight. Don't worry, it doesn't get much more complicated than this.

Middle
To keep your body stable while doing this, try to stand straight up. The goal here is to push down with only your triceps and nothing else. To do that, your elbows and torso aren't gonna move. Literally, you're not moving them. So, once you've pulled the rope down to have your arms extended, the fun kicks in. As you near the bottom pull the rope in opposite directions, as if your hands are running away from each other. Feel that? Yeah, not bad huh?!

Finish
Once you've separated your hands, you'll have two things left to do. 1. Hold it for a second. Cool. And now 2. Return your forearms to a parallel position with the ground. Once that's happened, why not go back for another go-round?

Key Don'ts
1. Hunching over to push the weight down may make you feel better about yourself (look Ma, more weight!), but your triceps know the real deal. They know you're being unfaithful to them.
2. Wanna know what the point of number one is? Don't move anything but your forearms. Everything else remains still.

athletic movement performance bentonville OneResult.com - Tricep Rope Pull Downs
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