A tricep rope is a fitness accessory for a cable machine used to perform triceps exercises, usually pressdowns. Although the main function of the tricep rope is to do triceps pressdowns, you can use a tricep rope to do exercises for other body parts, including the back and biceps.
Identification
A tricep rope is about 2 feet long and made of braided nylon or high-carbon steel, depending on the brand. At each end of the rope is a rubber block that gives you a secure grip. A steel bracket with a grommet wraps around the rope. You can slide the bracket to the middle or end of the rope for different exercises. The grommet slides onto a weight clip that attaches to a cable pulley.
Triceps Exercises
The tricep rope is designed to help you do triceps exercises on a cable machine. Attach the rope to a high pulley to perform triceps pressdowns. Move the rope down to a middle pulley and place a bench in front of the pulley. Sit on the bench facing away from the cable machine to do overhead triceps extensions. You can also lie flat on the bench and do triceps extensions with the rope.
Lat Exercises
The lats, or latissimus dorsi, are the muscles that run down your back on each side of your spine. Attach the tricep rope to a high pulley to perform lat pulldowns. Sit on a bench facing the cable machine and grab the rope with an overhand grip. Unlike a lat bar that locks your grip into one position throughout the movement, you can start with a close grip and pull your hands apart to a wide grip when you use the tricep rope. Move the rope to a middle pulley and sit on the bench to perform seated rows for the lats.
Bicep Exercises
Row and lat pulldown exercises work the biceps in addition to the back, but you can use a tricep rope to isolate the bicep muscles. Place the rope at a low pulley position. Grab the rubber blocks with an underhand grip. Your palms should face the ceiling. Start with your hands almost touching. Curl the weight up by bending your elbows. As you curl, spread your hands apart. The rope doesn't lock your hands into one grip, as does a barbell.
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