Rope Triceps Pushdown

Start

Finish

How to do it

With a rope on a high pulley and the elbows pinned to your sides, push down and spread the rope ends apart at the bottom, then let the hands rise only to a 90-degree elbow.

Muscles worked

Primary: triceps · Also works: forearms

Equipment

Cables, Full gym

Common mistakes

• Letting the elbows slide forward so the shoulders push the weight
• Leaning the torso over the stack to add bodyweight
• Never separating the rope ends, which skips the strongest contraction

Variations

• Straight-bar pushdown
• Wide-stance rope pushdown for a longer range

Can't do this one? Swap it for

• Resistance Band Triceps Pushdown
• Single-Arm Cable Pushdown
• Seated Machine Triceps Extension

Related exercises

• Bench Triceps Diptriceps
• Diamond Push-Uptriceps
• Close-Grip Push-Uptriceps
• Incline Close-Grip Push-Uptriceps
• Bodyweight Skullcrushertriceps
• Wall Triceps Extensiontriceps