Using a heavy load and rope attachment, tightly press both ends of the rope together and push the weight down. Because both arms will be assisting each other and pressed together rather than separately, you can achieve maximal overload in a similar fashion as using a metal attachment. Once you reach the bottom of the movement, deliberately spread the handles as much as possible and hold this position several seconds before performing a slow and deliberate 5-second negative. Because you'll be using both arms to assist each other on the concentric phase, the slow negative can be performed with significantly greater weight than what could typically be handled for traditional rope pressdowns. This maximizes all three major mechanisms of muscle hypertrophy including micro trauma (muscle damage), intramuscular/mechanical tension, and cellular volumization (muscle pump). Unfortunately the burn can be quite intense but if you're able to tolerate the pain, you'll be rewarded with significant arm growth. Due to the extended time under tension, use moderate rep ranges of 6-10 reps. However, you can also use this as a triceps finisher by doing a single set 12-20 reps at the end of your workout. – Joel Seedman, PhD
Negative Accentuated Rope Pressdowns triceps workout with dumbbells
Using a heavy load and rope attachment, tightly press both ends of the rope together and push the weight down. Because both arms will be assisting each other and pressed together rather than separately, you can achieve maximal overload in a similar fashion as using a metal attachment. Once you reach the bottom of the movement, deliberately spread the handles as much as possible and hold this position several seconds before performing a slow and deliberate 5-second negative. Because you'll be using both arms to assist each other on the concentric phase, the slow negative can be performed with significantly greater weight than what could typically be handled for traditional rope pressdowns. This maximizes all three major mechanisms of muscle hypertrophy including micro trauma (muscle damage), intramuscular/mechanical tension, and cellular volumization (muscle pump). Unfortunately the burn can be quite intense but if you're able to tolerate the pain, you'll be rewarded with significant arm growth. Due to the extended time under tension, use moderate rep ranges of 6-10 reps. However, you can also use this as a triceps finisher by doing a single set 12-20 reps at the end of your workout. – Joel Seedman, PhD
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