Pulldown Drop Sets With Rope for Triceps

Various strength training formats exist to improve muscle tone and endurance. Over time, your muscles adapt to the same routine, so changing the way you train will stimulate muscle growth. Drop sets are one way to mix up your routine and keep your triceps growing. When you use a drop set, you decrease the amount of weight for additional sets while doing the same number of repetitions. The reduction in weight compensates for the tired muscles, yet still overloads the muscle so you experience muscle growth and improvement.

  1. Triceps

    • Your triceps are three-headed muscles located on the backs of your upper arms. The function of the triceps is to extend, or straighten, your arm from the elbow. When doing a pulldown holding onto the rope attachment on the cable machine, you work your triceps against the resistance weight by pulling down on the rope as you straighten your arms from a 90-degree bend at your elbow.

    Drop Sets Weight

    • Setting the weight for your drop sets will take some experimentation. Your beginning weight should be heavy enough to cause muscular failure after 10 repetitions. Your first drop set will be 10 reps at a weight that is 20 to 30 percent lighter. For example, if you perform a set of rope pulldowns with 50 pounds, your next set is done at 40 pounds. If you have triceps strength remaining, perform a third drop set of 10 reps at 30 to 32 pounds.

    Proper Execution

    • Once you select your beginning weight amount, stand facing the rope and hold onto it with your palms facing in. To get the most out of this exercise, don't bend over. Keep your head, back and pelvis aligned and your feet about hip-width apart. Start with your elbows bent and be sure to keep your elbows close into your body throughout the move. Exhale on the exertion, or pulldown, and inhale on the return.

    Options

    • You may use drop sets for your entire workout routine or for the last two sets of your workout. For example, you could perform four drop sets of triceps pulldowns during which you continue to lower the weight and do the same number of reps. Or you could perform your first two sets of 10 reps at the same weight, then decrease the weight for your final two sets of 10 reps. Always stretch your biceps after exercising with either an overhead stretch or stretching your arm across your body.