21s Standing Cable Tricep Pushdown With Rope

How To Do 21s Standing Cable Tricep Pushdown With Rope Correctly

21s with a standing cable tricep pushdown with rope is a highly effective training protocol to pack on mass on your triceps.

This protocol targets the triceps at every range of motion during the pushdown.

To get started:

1. Attach a rope to the high cable pulley and grasp with both hands using a neutral, palms facing in grip.
2. With you core and glutes contracted and your elbows tight to your sides, extend your elbows to contract your triceps and push the rope down, so your arms are fully extended, and pull both ends of the rope apart so your hands are now facing the ground.
3. Under control, slowly reverse the movement, but stop at the halfway point in the range of motion, when your forearms are parallel to the floor.
4. Push the rope down again to fully extend your arms.
5. Complete 7 reps in this limited range of motion.
6. After your 7th rep, complete 7 more reps, but this time, the start of the range of motion is when your elbows are bent and your forearms touch your biceps.
7. Push down on the rope, but stop when your forearms are parallel to the ground.
8. After 7 reps, fully extend your arms to the bottom range, and complete the last 7 reps with full range of motion.
9. That’s one set.

Primary Muscles Worked

Other Triceps Variations

• Incline Cable Tricep Extension With Rope
• Standing High Pulley Overhead Cable Triceps Extension With Rope
• Standing Cable Tricep Pushdown With Rope