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Overview
Triceps pulley pushdowns, when done over the head, are excellent for hitting the long inner portion of the triceps muscle group. The outer portion of the triceps is trained with less emphasis on this exercises than the inner portion. Pulley Pushdowns can be performed with a variety of attachments including ropes, which may be the most intense and effective for building the triceps.
Setup
Several different types of attachments can be used for this exercise including straight bars, angled bars, and ropes. Regardless of the type of attachment used, you should take a narrow grip of 3-6 inches in order to place the greatest emphasis on the tricep muscles.
Adjust the pulley to the highest setting and take the handle while facing away from the weight stack. Take a large step forward with one foot for a stable stance. Lean your body forward until it is just slightly higher than parallel with the floor. Begin this triceps exercise with the handle/rope above your head and the elbows bent.
Movement
Use your tricep muscles to force the weight forward and in front of you while slowly straightening your arms. Squeeze your tricep muscles for a moment for peak contraction, then slowly allow the arms to bend until the bar returns along that same path to the beginning point, just above the back of your head. If you are using the rope attachment for this exercise, an even greater squeeze for your triceps can be obtained by straightening your wrists until your knuckles point forward. For best results, always use this final rotating movement to get the maximum range of motion when you are using the rope.
Tips From the Trainer
Be sure to keep your upper body and upper arms motionless throughout the exercise to achieve the greatest focus on the tricep muscles. Remember, only the forearms should move when doing pulley tricep pushdowns.
Try experimenting with different attachments. Also, when using a bar attachment, try using a reverse grip to work the triceps from a slightly different angle. Each variation will help to add change into your workout when needed.
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