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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Rope Triceps Pushdown
TricepsBeginner

Rope Triceps Pushdown

A cable pushdown with a rope attachment, letting the hands split apart at the bottom for a strong triceps contraction.

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Primary muscles

  • Triceps
Sets
3
Reps
10–15
Rest
45–90s

How to perform

Rope Triceps Pushdown movement

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.

  1. 1

    Start with forearms about parallel to the floor.

  2. 2

    Push the rope down, separating the ends as the arms straighten.

  3. 3

    Squeeze the triceps with hands beside the thighs.

  4. 4

    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.

Details

Body parts
Arms · Upper Body
Equipment
Cable
Movement
Isolation · Extension
Exercise type
Isolation
Training goals
Muscle Growth

Sets, reps and rest are general guidance — adjust to your goals and experience.

Variations

  • Cable Triceps PushdownBeginner→
  • Overhead Cable Triceps ExtensionIntermediate→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.