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Most Effective Triceps Exercises

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Updated June 18, 2014

5 of 8

Rope Pushdown
Most Effective Triceps Exercises
Paige Waehner

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.

How to:

  1. Attach a resistance band into the top of a doorway and tie a lose knot in the band about halfway down.
  2. Hold the band in each hand and begin the exercise with the elbows bent at about 90 degrees, elbows next to the torso.
  3. Extend the arms, taking the hands down towards the floor, spreading the band slightly out on either side as you contract the triceps.
  4. Bring the forearms back to start and repeat for 1-3 sets of 8-16 reps.

View this exercise in the Best Triceps Workout.

Next: Bar Pushdowns

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