The rope pushdown is an isolation exercise which means it only focuses on your triceps. it is an advantage because you can specifically target the muscle weakness or muscle imbalance in your triceps.
If your biceps the front of your arms are strong and developed, and your triceps are weak and less defined you can totally rely on the triceps pushdown to specifically target and develop them.
Muscle Anatomy Of Triceps
The triceps muscle is commonly applause muscle in the gyms all over. Because if insufficiently toned, the back of the arm waggles when you clap your hands as it is located in the posterior aspect of the upper arm.
The tricep muscle is composed of three muscles the long head, medial head, and the lateral head.
Note that two are named for their location the medial and the lateral head, and one for its size the long head. that makes them comparatively easy to identify.
Each one of these heads has a distinct origin, but they all combine distally into a thick tendon that connects it all together to the joint and fascia in the elbow.
The long head originates in the infraglenoid tubercle of the scapula, on the lateral border of that bone,
The medial head originates in the dorsal humerus, which is the long bone of the upper arm, distally from the radial sulcus.
And the lateral head originates in the dorsal humerus proximally.
How To Perform Rope Pushdown
Before starting the exercise. make sure you attached the rope with the cable machine at the high level
1. Stand under the cable set at the high position and hold both ends of the ropes with your hands in a neutral position.
To get a full contraction on this exercise you wanna lean slightly forward rather than standing straight up,
your elbows should be at around 45 to 60-degree angle at the start of the exercise and the weight stack should already be lifted slightly up with no slack on the rope or the cable.
2. While keeping your elbows tight and attached with your ribs and your upper arms fixed at a place, extend your arms all the way down until your arms are fully locked out.
If you want to concentrate more on the outer part of the triceps you can open up the ropes at the bottom of the movement.
3. Then slowly return back to the same starting position with your arms bent and repeat the recommended amount of repetitions.
Some Major Mistakes you need to avoid While Performing Rope Pushdown
Some big mistakes that you need to avoid while performing rope pushdown are-
- Leaning too far forward.
- Swinging the elbows
- incorporating shoulders.
- Ego lifting.
Benefits Of Rope Pushdown
One of the major benefits of rope pushdown is that it hits all heads of your triceps which your long, medial, and lateral head. apart from that, it helps you build the size and strength of your arm.