Adiletix - Tricep Rope Pushdown - Step-by-Step Guide

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Tricep Rope Pushdown

1 - Stand in front of a cable machine and attach a rope handle to the high pulley.
2 - Grip the rope with both hands using an overhand grip, with your thumbs facing upward and elbows tucked close to your sides.
3 - Stand with a slight forward lean, keeping your core engaged and your feet shoulder-width apart.
4 - Starting with your forearms roughly parallel to the floor, push the rope downward by extending your elbows until your arms are fully extended.
5 - At the bottom of the movement, flare the rope ends outward slightly to maximize tricep contraction.
6 - Slowly return the rope back to the starting position in a controlled manner, allowing your elbows to bend and forearms to rise.
7 - Repeat for the desired number of repetitions without allowing your elbows to flare out or your upper arms to move.

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