Rope Pushdown (Resistance Band)
How to do it
Anchor a resistance band securely overhead and hold one end in each hand with your elbows tucked beside your torso. Extend both elbows to press the hands down and slightly apart, squeeze the triceps, then return slowly without letting the band snap upward or the upper arms drift forward.
Setup
Anchor the band securely above head height and stand far enough away to create tension at the bent-elbow start. Hold one end in each hand with neutral wrists, feet stable, shoulders down, and elbows beside the ribs.
Where you should feel it
Through both triceps with band tension increasing toward straight arms, while the forearms hold the band and the core keeps the torso still. Control the easier return range.
When to use it
Use for portable bilateral triceps activation and higher-repetition accessory work. Smooth sets of 12-25 reps suit the rising band resistance.