钢缆三头肌下压 – 绳索

A cable triceps pushdown using a rope attachment, allowing for a greater range of motion and an outward separation at the bottom of the movement for full triceps contraction.

Instructions:

• Stand facing the cable machine with a rope attached to the high pulley.

• Grab the rope with a neutral grip (palms facing each other) and bring elbows close to your body.

• Keep your chest up, core engaged, and upper arms fixed in position.

• Push the rope down until your arms are fully extended, separating the ends outward at the bottom.

• Control the return to the starting position without letting elbows flare.

Common mistakes:

• Moving the elbows forward or backward instead of keeping them fixed.

• Using the shoulders or leaning excessively.

• Letting the rope snap back without control.