Many people haphazardly grab the rope for triceps exercises and yank down with it, then let their arms fly back up until hands are at face level, then jerk it back down. Often, their upper arms fl are out, and/or their entire body is hunched forward or even twisted, which gets the whole body involved rather than isolating the triceps. There are a number of things to keep in mind when doing triceps rope exercises, to maximize results.

UPPER ARMS
Keep them glued to the sides at all times with no space in between. Keep them vertical and immobile at all times to isolate the triceps. If the upper arms shift forward the shoulders start helping out.

POSTURE
Stay vertical at all times. As executing reps (explained below), keep the body still. Do not sway or jerk.

LOWER ARMS
Keep them parallel to floor at the start position. After pressing down the rope (details follow), return the lower arms back to at least parallel. Do not go more than an inch past parallel, otherwise the triceps go into rest mode. The triceps should be kept under constant tension.

HANDS AND WRISTS
When people push down the rope attachment, they almost always severely bend their wrists outward or
toward their hips, forcing the rope into a bell-shape (think “bell curve” on charts). Bending or rotating the
wrists makes people think they are fully completing the extension. Not so! At full extension, the rope should be in
a crisp, upside-down ‘V’ shape, and the wider the ‘V’ the better. Wrists should be somewhat flexed. When the rope
is in the shape of a V it is being done right.

Both sides of the rope should be nearly straight. Make the upside-down ‘V’ as wide as possible while keeping
the upper arms glued to your sides. Adjust the weight as needed. This hits the long head of the triceps. Once
obtaining positioning with the rope in a V-shape, hold the position for three seconds, rather than letting the rope
immediately bounce back up.

REPS AND SETS
Set the weight so eight reps can barely be completed while maintaining precise form. A little “loose” form towards the last reps is permissible as failure is
reached, but don’t stray too much. After the eighth rep, immediately lower the weight by 30 pounds, and without rest, do another eight reps. At this point the triceps should be smoking. Without rest, drop the weight another 30 pounds and do a third set of eight. The triceps should feel as though someone put a sledgehammer to them at this point. Rest for 90-120 seconds, and do two more drop-set rounds.

NOTE:
The protocol calls for weight reductions of 30 pounds for the second and third sets. However, the starting weight for some may be only 40-50 pounds, taking into consideration the new restrictions on form. If only 50 lbs or less can be done, then the next set should be 20
pounds less, and so on.