Our single and double Tricep Rope Cable Attachments have been designed to elevate the way you train your triceps. But, that’s not all they’ve been designed for. Read on to discover the surprising exercises you can perform with a tricep rope attachment.

Single Rope Cable Attachment Exercises

Single Arm Tricep Pushdowns

This is a unilateral movement that works all three heads of the triceps.

• Attach the rope to the cable pulley and adjust it to the highest setting on the cable machine.

• Stand facing the cable machine and grab the rope handle with one hand.

• Keep your elbow tucked in, start with your arm at a 90-degree angle.

• Extend your arm downward until fully straight and squeeze your tricep muscle. Return to the start position and repeat.

Single Arm Hammer Curls

This exercise works the biceps brachialis muscle which helps to flex the elbow. It’s an exercise that also works the muscles of the forearm.

• Attach the Single Tricep Rope Cable Attachment to the lowest setting on the cable machine.

• Stand facing the cable machine and grab the rope with one hand. Your palm should be facing inwards towards your body.

• Keep your elbow tucked in and curl the rope towards your shoulder.

• Return to the start position and repeat.

Double Rope Cable Attachment Exercises

Face Pulls

A posterior chain exercise that works the rear delts, traps and rotator cuffs. It’s a movement you want to include in your training if you want to improve posture and shoulder health.

• Attach the double rope to the cable pulley and adjust it to face height.

• Hold onto the rope with both hands and step back so that your arms are fully extended.

• Keep your wrists and elbows at nose height, then pull the rope towards your face, flaring your elbows out. Squeeze your shoulder blades together as you pull.

• Control the movement back to the start position and repeat.

Overhead Tricep Extensions

This variation of the tricep extension allows full lengthening of the triceps and primarily works the long head.

• Attach the Double Tricep Rope Cable Attachment to the cable pulley machine, at chest height.

• Face away from the cable machine and grab the rope with both hands, the rope will be positioned behind your back.

• Keep your elbows high and extend your arms straight up, squeezing your arms as you do so.

Do Tricep Rope Attachments Only Work Your Triceps?

The name of the tricep rope attachment is deceptive, because it isn’t only used for tricep exercises. It can be used for a variety of upper body exercises and having access to both the single and double tricep rope allows you to perform unilateral and bilateral exercises. 

Use the tricep rope attachment as a tool to develop your arm muscles, increase overall upper body strength and improve your posture. It’s a small piece of equipment that can have a lasting impact on your training.

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Tags: Equipment > Cable Machines ; Exercise Type > Strength