Triceps Rope Pushdown

How to do it

1. Stand facing a high pulley about a foot back, feet shoulder width apart, holding the rope with palms facing each other.
2. Pin your elbows to your sides, bent to about a right angle, with your hands at chest height.
3. Push the rope down until your arms are fully extended, splitting the ends slightly.
4. Return slowly to the start.

Key cues

• Upper arms vertical, elbows pinned
• Only your elbows move
• Split the rope slightly at the bottom
• Slow on the way up

Common mistakes

• Arching your back or leaning too far forward
• Using so much weight that you rely on momentum
• Letting your elbows drift away from your sides
• Splitting the rope too far apart

Muscles worked

Primary

Triceps

Equipment

Cable machine and rope attachment.

Programs that use it

• Push Pull Legs
• Upper/Lower

References

1. StrengthLog: Tricep Pushdown With Rope
2. RitFit: Triceps Rope Pushdown
3. Motra: Cable Rope Tricep Pushdown