Stand at a high cable and push a rope attachment downward by extending your elbows, focusing tension on the triceps. Maintain a stable torso and control the return to the start position.
How to do the Triceps Rope Pushdown#
- Set the pulley high and grasp the rope with a neutral (palms-facing) grip, feet about hip-width apart.
- Tuck your elbows at your sides and hold your forearms roughly parallel to the floor to establish the start position.
- Keep your upper arms stationary and core braced, then extend your elbows to drive the rope downward until your arms are straight.
- At full extension, spread the rope ends slightly and pause to emphasize the triceps contraction.
- Slowly allow your forearms to rise back to the start while keeping your elbows pinned to your sides.
Muscles worked#
- Primary: Triceps
Common mistakes#
- Letting the elbows flare away from the sides.
- Using excessive torso lean to generate momentum.
- Allowing the wrists to collapse or bend sharply.
- Choosing a weight that prevents full elbow extension.
- Rushing the return and losing tension on the eccentric phase.
