The horseshoe-triceps maker.
Keep your elbows glued to your sides, only your forearms move.
The pushdown isolates the triceps by pinning your upper arms to your sides so the only thing moving is the elbow joint. The cable stack keeps tension on the muscle from chest height all the way to full lockout, where the triceps squeeze hardest. It's the staple arm finisher because it's easy to load, easy to progress, and almost impossible to cheat when you keep your elbows glued down.
Both work. The rope lets you split your hands at the bottom for a harder squeeze, the bar lets you push a bit more weight. Rotate them rather than picking a side.
The weight is too heavy and your shoulders are joining in. Drop a few plates, pin your upper arms to your ribs, and let only your forearms travel.
Yes, the full straight-arm squeeze at the bottom is where the triceps finish the rep. Stopping short leaves the best part of the range on the table.
