variations
It is important to position your shoulders correctly and avoid rounding them during each of these movements. These variations target the triceps brachii but are a great alternative if you experience any discomfort performing the rope pulldown.
banded TRICEPS EXTENSION
This resistance-band-based variation is useful for when you don’t have access to machines. Bringing the bands over your shoulders also ensures the lines of resistance are properly lined up with your arm paths.
Getting into position
Secure the resistance bands at a low level and stand facing away from them with a soft bend in your knees. Hold a band in each hand. Raise your arms high.
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preparatory stage
Extend your arms out to bring the resistance bands over your shoulders. Hold the ends of the bands in front of you, with your elbows flexed.
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STAGE ONE
Inhale to engage your abs, then breathe out as you extend your elbows fully, shoulders pulled back, and upper arms remaining in line with your torso.
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STAGE two
Breathe in to return your arms to the starting position, flexing at the elbows and moving the bands with control. Repeat stages 1 and 2.
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“Lining up the path of resistance (cable or band) with the arm path used in the exercise can limit risk of injury to the joint.”
cable UNILATERAL TRICEPS pressdown
This variation requires only a single cable to train one arm at a time. Focus on achieving the correct shoulder position before extending your arm back.
preparatory stage
Stand tall with your hips flexed slightly to bring your upper body closer to the line of resistance. Hold the cable with a neutral grip, arm flexed.
STAGE ONE
Breathe in to engage your core, then breathe out as you extend your working arm fully. Your arm path should follow the line of resistance of the cable.
STAGE TWO
Breathe out as you return your arm to the starting position, keeping the movement controlled. Repeat stages 1 and 2, then work your other side.
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cross-cable TRICEPS pressdown
Another option is to use two cables to train the triceps on both sides simultaneously. Place tension in your upper back to help prevent your shoulders from rounding.
preparatory stage
Stand tall with your feet hip-width apart and hips flexed slightly. Hold a cable in each hand with a neutral grip and your elbows flexed.
STAGE ONE
Breathe in to brace your core. Breathe out to extend your arms down, following the lines of resistance formed by the cables.
STAGE TWO
Breathe out to flex your elbows, bringing your arms back up to the starting position in a smooth, even movement. Repeat stages 1 and 2.
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