Muscle Group: Triceps
Current Mr. O, Phil Heath and Former Mr. Olympia Jay Cutler use rope pushdowns as their first triceps exercise to warm-up. This exercise works the lateral head of the triceps.
Start rope pushdowns by first placing a rope extension on a high pulley cable.
With your palms facing each other, grasp the rope. Bring your elbows in tight to your body and keep them still. This is an isolation exercise. By keeping your elbows locked in we are eliminating any recruitment from the shoulders.
Now, press the rope DOWN and OUT so that your palms are down and you are pulling the rope to either side as if you were trying to rip it in two. Lockout your arms and feel a peak contraction in the triceps. Really concentrate on the eccentric (negative) and slowly return to the starting position.