The rope pushdown, normally done on a cable machine with a rope attachment, comes in at number five, eliciting about 74% of muscle activation. The version above shows an adapted version you can do at home with an exercise band and a door attachment. With this version, you can increase intensity by using a heavier band.
- Attach a resistance band into the top of a doorway and tie a lose knot in the band about halfway down.
- Hold the band in each hand and begin the exercise with the elbows bent at about 90 degrees, elbows next to the torso.
- Extend the arms, taking the hands down towards the floor, spreading the band slightly out on either side as you contract the triceps.
- Bring the forearms back to start and repeat for 1-3 sets of 8-16 reps.
View this exercise in the Best Triceps Workout.