Tricep Long Rope Diverging Pressdown
Unlock peak tricep isolation with a diverging range of motion. Use the long rope to pull wide at the base, maximizing the squeeze and intensifying the contraction for superior arm definition.
The Tricep Long Rope Diverging Pressdown mainly works the triceps, with help from the shoulders. You'll need: rope attachment and cable machine.
Required Equipment
Tricep Long Rope Diverging Pressdown Muscles Worked
Primary
Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid)
How to do the Tricep Long Rope Diverging Pressdown
Setup
Attach a long rope handle (or two) to the high pulley of a cable machine.
Grasp the ends of the rope with both hands using a neutral grip (palms facing each other).
Step back slightly, leaning your torso forward at the hips, keeping your back straight and core engaged.
Pin your upper arms to your sides—they should remain stationary throughout the entire movement, with your elbows serving as a pivot point.
Movement
Start with your forearms near your upper arms in the flexed position.
Push the rope handles downward by extending your elbows, ensuring full range of motion.
As you extend, pull the cable ends apart to create a diverging path at the bottom to maximize the contraction in the triceps.
Pause for a moment at the bottom to achieve a full, big squeeze in the triceps.
Under control, allow the cable to return to the starting position until your forearms touch your biceps, and repeat.
Tricep Long Rope Diverging Pressdown FAQs
What muscles does the Tricep Long Rope Diverging Pressdown work?
The Tricep Long Rope Diverging Pressdown mainly works the triceps, with help from the shoulders. The main muscles are the triceps brachii.
What equipment do you need for the Tricep Long Rope Diverging Pressdown?
Rope attachment and cable machine.
What workout day should the Tricep Long Rope Diverging Pressdown go on?
It belongs on push day in a push/pull/legs routine.
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