Rope Triceps Pushdown

TricepsCable Machine, Rope

The rope cable triceps pushdown is a classic isolation movement that allows you to spread the rope ends at the bottom for a peak contraction. Great for warming up or finishing off your arms.

How to do it

1Stand facing a high cable, grab the rope attachment, and bend your elbows to 90 degrees.

2Pin your elbows to your sides, roll your shoulders back, and lean forward slightly.

3Push the rope down until your arms are locked out, keeping your elbows locked in place.

4Spread the ends of the rope outward at the bottom for a hard triceps squeeze.

5Control the rope back up to a 90-degree bend at your elbows.

Common mistakes

Letting your elbows drift away from your torso recruits your chest and back.

Swinging your body and leaning into the rope robs tension from your triceps.

Letting the rope pull your hands too high with bent wrists strains your wrist joints.

Breathing

Inhale as the rope moves up; exhale as you push down.

Make it harder or easier

To make it easier, drop the weight or switch to a straight bar. To make it harder, hold the lockout for 1–2 seconds.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.