There are many ways in which you can work to strengthen and tone your arms. One of the many ways is by practicing the tricep pushdown, which can be made ore effective with a rope attachment, This will increase the resistance and work your arms harder so that you see results sooner than you would if you did not add this into your routine. Now we will look at how we can best perform the tricep pushdown with rope attachment for toned arms in a matter of weeks!

You can practice this exercise at the gym, or if you have the necessary equipment you can perform it in the comfort of your own home. In the gym you will be looking for the cable machine, or pushdown machine as it may be known. It can be used for any level of fitness from beginner to advanced, depending on how much weight you use as a point of resistance. It is one of the best workouts for tricep development. It is a versatile upper-body workout and is usually performed with a cable machine, but you can get the same form of resistance at home if you have access to resistance bands. 

The triceps are located at the rear of the upper arm, where many of us feel the most self-conscious when it comes to our arms. The triceps brachii muscle is made up of the long, lateral and medial heads. To build muscle and lose fat in this area you must work all three and this is where the tricep pushdown with rope attachment comes into play. It will also work to benefit your strength and endurance by engaging your core, back and shoulders. You can add weight as you go should you feel that the workout is getting easier as you progress with your new fitness regime.


You start by facing the pushdown cable machine and take the horizontal bar in your hands, or alternatively the resistance bands. This should be done with an overhand grip. Adjust so that the bar begins at chest level. Set the weight low to start and you can adjust this as mentioned should you feel the need in the future. Brace your abs and tuck your elbows in at your sides. Position you feet so that they are slightly apart to maintain your balance. Breathe in and push down until your elbows are almost straight, but not locked in. Keep your elbows close to your body and bend your knees slightly. Do not bend forward. Keep your back as straight as possible as you perform this exercise. Exhale as you return to the starting position in a slow and controlled movement. Lower the weights slowly so that they do not come crashing down in front of you. Beginners should start at 4 reps while the more advanced can complete double or until you feel the burn.

Make sure to keep your elbows tucked in throughout. You should also feel that your are using both sides of your body equally.