Rope Triceps Pushdown
A cable pushdown with a rope attachment, letting the hands split apart at the bottom for a strong triceps contraction.
Primary muscles
- Triceps
- Sets
- 3
- Reps
- 10–15
- Rest
- 45–90s
How to perform
Main muscles working (thicker lines)
Starting position
Attach a rope to a high pulley, grip each end with a neutral grip and stand tall with elbows at your sides.
Start with forearms about parallel to the floor.
Push the rope down, separating the ends as the arms straighten.
Squeeze the triceps with hands beside the thighs.
Return under control to the start.
Breathing: Exhale as you push down, inhale on the return.
Coaching tips
Pull the rope apart at the bottom
Elbows stay still
Control the top
Common mistakes
Swinging the torso
Elbows flaring out
Short range at the top
Safety notes
Stand close enough to the stack that the cable runs vertically, avoiding a pull on the shoulders.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.