1 Tip For Bigger Triceps (TRY THIS)

Triceps pushdowns are a staple arm exercise to include in triceps workouts. The standard form using a straight bar or rope is still effective, but to build triceps muscle in the most efficient way, try performing a dual rope pushdown during your next arm workout. This tricep exercise provides a slightly larger range of motion and lines the resistance up more favorably for maximum triceps engagement. If you want to build bigger triceps then this is definitely a movement to test out.

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[FreakinfreakInfreaki]

I used both of the rope attachments one day when the gym wasn't very busy. A trainer came over to the cables, noticed I had both and gave me the evil eye lol

[SeanNalewanyjShorts]

ADDITIONAL NOTES:

To be clear, this does NOT mean that standard triceps pushdowns are ineffective or that you must replace them with this variation and that it's going to make an absolute world of difference.⁣
⁣
This is just a small tweak you can apply if it's feasible (don't be the dick using all the ropes when the gym is busy and others are waiting) since it does increase the range of motion slightly and lines the resistance up more favorably to maximize triceps output.⁣

[TobyKBTY]

"If your gym is well equipped and isn't too busy..."

Me: *laughs in home gym*

[robrob]

I find it’s an even better burn in the triceps if you use 2 ropes for each arm, holding one between thumb and finger and the other between palm and other 3 fingers. Some people complained as I was using all 4 ropes at the gym during peak time but I was only doing 12 sets so they just needed to be patient.

[beniamin]

Quick tip, if you can’t or just don’t want to use two ropes you can achieve the same additional range of motion with just one rope by doing one arm at a time instead.

[stonksgoup]

No joke, if i do this at my gym, everyones gunna give me the devil eyes

[Mkm_z]

Love doing this, my dad has always told me to do this so it’s awesome to see you telling us to do it as well.

[emick]

I like to do single arm tricep pushdowns. Give it a try if you haven't. Super underrated.

[unholydiver]

I just don't know why there aren't options for longer ropes

[beebob]

Great tip. Most ropes are around 28". I carry a 35" rope in my gym bag to use. That way I don't hog the ropes in our small town local gym. :)

[XXLRebel]

It's basic anatomy. Your triceps function is to extend the elbow and retroflex the shoulder(arm moving back behind the body) so this tweak makes a lot of sense

[berrex]

"Assuming your gym isnt too busy"

*Laughs in 3:00am and agrees*

[BackcountryTreks]

This 100% delivers a better burn and pump.

[michaelgray]

Credit to John Meadows who pioneered this technique

[addyy]

I see a lot of comments about people being afraid of being judged and what not... I do this on a regular basis and most of the people simply don't care... There was this one time this guy came and told me to use only one (even tho there are 4 of them). I told him that it's for much more effective when done this way and that was it.
Not to mention this exercise is super effective and honestly you won't go back to regular 1 rope ones after doing this a couple of times.

[cvx]

I've gotten a lot of good tips from Sean, but this one is easily the best. You can REALLY feel the long head of the tricep in this. Lights up like Christmas. Thanks for the tips Sean! 👍

[Angel_Ripoff]

John Meadows (RIP) was a big proponent of these, as well. In my garage gym, I use 2 bits of chain and a pair of spongy grips for the same effect. When the triceps fatigue this way, I move the grips together in front of me and simulate a bar pushdown to squeeze out more reps.

[doniversen]

Thank you for your advice! It’s really helpful for me because i was struggling with that exercise for long time 🙏🏋️‍♀️👍

[carldaniel]

I saved up and purchased two ropes, and I bring both to the gym. It’s well worth it for hitting the long head in this manner in that exercise (which I superset with a long head exercise, where the long head is put on stretch). GREAT VIDEO, sir.

More triceps exercise videos on the long head - as well as on the positives/negatives of compound exercises for triceps - would be sincerely appreciated.

(I’ve seen “dumbbell triceps rollbacks” - are those a waste of time?)

Thanks!