Triceps Rope Pushdown
A cable pushdown with a rope that isolates the triceps and allows a full lockout with the hands spreading apart.
Muscle activation
- Triceps90%
- Forearms10%
Approximate share of work; varies with grip, stance and tempo.
Step by step
1. Start position
Attach a rope to a high pulley and grab it with palms facing each other.
2. Mid-rep
Spread the rope ends apart at the bottom and lock out.
3. End of the movement
Return slowly until forearms are just above parallel.
4. Common mistake
Elbows flaring and moving forward
Ways to do it
Triceps extension on 5 different setups — pick whatever is free in your gym. Progress is tracked separately for each.
How to do it
Setup
- 1Attach a rope to a high pulley and grab it with palms facing each other.
- 2Stand tall with a slight forward lean and elbows tucked at your sides.
- 3Start with forearms about parallel to the floor or slightly higher.
Execution
- 1Push the rope down by extending the elbows.
- 2Spread the rope ends apart at the bottom and lock out.
- 3Return slowly until forearms are just above parallel.
- 4Keep the upper arms still throughout.
Breathing
Exhale as you push down, inhale as the rope returns.
Tempo
2-0-1-1 (eccentric-pause-concentric-pause)
Muscles worked
Primary
Triceps
Secondary
Forearms
Key form cues
- Elbows pinned
- Spread the rope
- Lock out
- Upper arms still
Common mistakes
Elbows flaring and moving forward
Keep them glued to your sides and lighten the load.
Leaning over the rope to use bodyweight
Stay tall with only a slight lean.
Stopping short of lockout
Fully extend and spread the rope each rep.
Range of motion
From forearms just above parallel to the floor to full elbow lockout.
Variations
Easier
Straight-bar pushdown
Harder
Single-arm cable pushdown
At home
Band pushdown
Machine / cable
Machine triceps extension