Single-Arm Rope Triceps Pressdown

Intermediate

Owen Jones

17 Sep 2024

Single-Arm Rope Triceps Pressdown primarily targets the triceps that provide strength and improve the size of triceps.

Step 1
Get into a staggered stance and turn to face the block, then grab the single-string fixture mounted on the high block with your thumbs up. While holding the accessory and supporting the weight, move your elbow out to the side so that your forearm is parallel to the floor. This is the starting position, and be sure from here your elbow should not move, and your free hand should remain at your side.
Step 2
Stretch your forearm down, tensing your triceps and twisting the rope so that your knuckles are facing the floor at the bottom. Hold the lock for one second before returning to the starting position.

Single-Arm Rope Triceps Pressdown targets Delts, Triceps, Upper Back as seen below.

Don't let your shoulders move forward. Keep your chest up and your shoulders back.
Don't use momentum. Focus on movement control and full contraction.
Don't let your elbow rise. Keep your elbow still throughout the movement.

Beginner

Intermediate

Owen Jones

17 Sep 2024