Triceps Muscle Blaster: Drop-Sets Using the Rope

Updated on August 3, 2019
Lorra Garrick profile image

Former ACE-certified personal trainer Lorra Garrick has trained men & women for fat loss, muscle building, more strength and more fitness.

Though a set of compound moves such as the deadlift, bench press or lat pull-down can be intense enough to make a trainee feel thoroughly whipped, this feeling isn’t what could be described as a killer burn.

The burn comes from hitting hard a single muscle group that gets little assistance from any secondary movers in a particular exercise.

Drop-sets With the Rope for Triceps

For those who are very interested in exhausting their triceps muscle fibers and hitting this muscle group very intensely, the drop-set routine is ideal.

When a person performs this routine correctly, the triceps fibers will be targeted in a very pinpointed, harsh way, providing the big pump that many trainees aim for.

The rope needs to be set high enough so that when the trainee begins in the start position, with forearms parallel to the floor, there is tension on the cable. Feet should be about shoulder-width apart and flush, with just a slight bend in the knees. The body should be leaning forward only very slightly.

  • Too much lean forward will result in body weight contributing to some of the downward pressing.
  • The goal is to isolate the triceps as much as possible.
  • Ideally, only the elbow joint should be moving with this routine.
  • This means no shoulder movement.
  • In order to keep the shoulders immobile, the upper arms must remain vertical and against the trainee’s sides at all times.
  • Only the elbow hinge joint moves, moving the forearms up and down.

The amount of weight should provide an 8-10 rep max with solid form. At the bottom of the movement, spread the rope out as much as possible, so that it creates an upside-down V.

A reminder: Keep the upper arms vertical and against the sides to isolate the triceps. Look at the rope at the bottom of the movement. Is it in an upside-down V? Or does it look more like a horseshoe?

If it looks like a horseshoe, then this means that the wrists are flicking outward. This should not happen. This is not a wrist exercise. The wrists need to be maintained in a neutral position, and unmoving—only the elbow joint moves.

The wrists do not need to flick or flare out in order to shape the rope into an upside-down V. It is elbow extension (straightening of the arms) that does this.

Shaping the rope into an upside-down V is very important because, in order to do this, optimal recruitment of triceps muscle is required.

To bring the rope back into the starting position (top of the movement), reverse the process, or unshape the V, and with control. Do not perform the release quickly. It must be controlled so that the negative aspect of the movement is done adequately.

These are all the elements of the picture-perfect form with the rope press-down. Of course, to go to true, genuine muscle failure, one will find it difficult not to break form a little. This is called loose form, and it’s fine for the last few reps, as long as it’s not exaggerated.

After the last rep, reduce the resistance by 30 pounds (13.6 kg), and without any resting, crank out another set to failure, even if that’s 15 reps. It may also be as few as 8-10 reps because, for some people, that second drop-set hurts the most. After the last rep, reduce the weight by 30 pounds and without rest, perform a third set, to failure. This should hurt quite a bit.

At the conclusion of the routine, the triceps should be stinging on fire. Rest 90 seconds, and then repeat. Rest again for 90 seconds, and repeat, and that concludes drop-sets with the rope for triceps. This muscle group, at the conclusion, should really be in pain.

Helpful Tips for the Triceps Rope Press Drop-Set

This routine should never be done before a compound exercise that involves the triceps, such as any kind of chest press or shoulder press. Get through all the compound moves first. This isolation drop-set routine should cap everything off. This means don’t do it before seated or parallel bar dips, either.

Weight reductions of 30 pounds for the second and third set are possible, of course, only with a starting resistance of at least 70 pounds (31.75 kg). Most weight stack units are either in 15-pound (6.8 kg) increments or 10-pound (4.5 kg) increments so that the 30-pound reduction will be easy. What if, however, the starting weight is less than 70 pounds?

  • If it’s 60 (27.2 kg), the second set can be 30, and the third set can be 10 lbs.
  • If the lightest weight is 15 lbs., then it can be 15 lbs.

Now, suppose the starting weight is 50 lbs. (22.6 kg), or even 40 (18.14 kg). Most women work in the 40-50 pound range for the 8-10 rep max with the rope press-down.

  • The first set can be 50, then 35 (15.87 kg) or 30, then 10 or 15.
  • If the starting weight is 40, then the next set can be 30 or 25 (11.33 kg), and the third set can be 10 or 15.

What many will find is that on the second round (first set of the second drop-set), the starting weight will need to be slightly lowered. Otherwise, the second set of the second round may barely go to only six reps. It should be at least eight reps. One will need to experiment a little bit before they figure out the right starting weight for the first set of the first round, and for the first sets of the subsequent rounds.

Drop-sets with the rope for triceps are an ideal way to thoroughly bring the triceps to outrageous failure, and a great way to conclude an upper body workout.

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

Questions & Answers

    Comments

      0 of 8192 characters used
      Post Comment

      No comments yet.

      working

      This website uses cookies

      As a user in the EEA, your approval is needed on a few things. To provide a better website experience, caloriebee.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

      For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://caloriebee.com/privacy-policy#gdpr

      Show Details
      Necessary
      HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
      LoginThis is necessary to sign in to the HubPages Service.
      Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
      AkismetThis is used to detect comment spam. (Privacy Policy)
      HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
      HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
      Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
      CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
      Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
      Features
      Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
      Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
      Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
      Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
      Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
      VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
      PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
      Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
      MavenThis supports the Maven widget and search functionality. (Privacy Policy)
      Marketing
      Google AdSenseThis is an ad network. (Privacy Policy)
      Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
      Index ExchangeThis is an ad network. (Privacy Policy)
      SovrnThis is an ad network. (Privacy Policy)
      Facebook AdsThis is an ad network. (Privacy Policy)
      Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
      AppNexusThis is an ad network. (Privacy Policy)
      OpenxThis is an ad network. (Privacy Policy)
      Rubicon ProjectThis is an ad network. (Privacy Policy)
      TripleLiftThis is an ad network. (Privacy Policy)
      Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
      Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
      Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
      Statistics
      Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
      ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
      Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
      ClickscoThis is a data management platform studying reader behavior (Privacy Policy)