How to Do Triceps Rope Pulldowns

Video Transcript

MICHELLE TRAPP: We're going to be doing a tricep rope pulldown. What that's working is the tricep, the muscle along the back of your arm. What you're going to need for this exercise is a cable and rope. You're going to set yourself always at a moderate weight first, perfect form and if you need, you can work your weights up. You're going to step a couple of feet away from that cable. Starting and ending fro this exercise is right here, we're keeping these elbows tucked into our side the entire time. So we're not going to be using any momentum for this exercise. We're going to stay tucked. We're going to pull that rope down and apart, and you're going to squeeze your triceps at the bottom. We're going to bring it back up to start and we're going to pull down and pull apart and squeeze. Notice my shoulders are back, my chest is out. Common mistake here is rolling those shoulders forward, big sign telling you that your weight's too heavy when you have to roll it or when your elbows are coming up and you're using momentum now to push it down. We're just throwing too much shoulder in, perfect form, perfect reps, perfect triceps. Starting and ending, all the way down, squeeze, up, my abs are tight, anywhere from 3 to 4 sets, 8 to 12 reps. Good form, increasing your weight when you can do 12 perfect reps. That's how you do a tricep rope pull down.