# Triceps Rope Pushdown

> The rope pushdown is a standing cable isolation exercise that trains your triceps.

Page: https://fitnessie.app/exercises/triceps-rope-pushdown/
Type: Cable · Isolation
Demo video: https://fitnessie.app/demos/triceps-rope-pushdown/73c8ab80e1f3e24d.mp4

## 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](https://fitnessie.app/programs/ppl/)
- [Upper/Lower](https://fitnessie.app/programs/upper-lower/)

## References

- [StrengthLog: Tricep Pushdown With Rope](https://www.strengthlog.com/tricep-pushdown-with-rope/)
- [RitFit: Triceps Rope Pushdown](https://www.ritfitsports.com/blogs/article/triceps-rope-pushdown)
- [Motra: Cable Rope Tricep Pushdown](https://www.motra.com/exercises/cableRopeTricepExtension)