1 / 6Rope Pushdown
A triceps pushdown with a rope. Spreading the ends at the bottom gives a strong squeeze at the back of the arm.
Triceps
- Level
- Beginner
- Equipment
- Cable
- Main muscle
- Triceps
- Also works
- —
- Beginner sets
- 3 × 10–15
- Rest
- 60 seconds
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See the app · coming soonHow to do it
- 1Attach a rope to a high pulley and hold both ends.
- 2Keep your elbows tucked at your sides.
- 3Push the rope down and spread the ends apart at the bottom.
- 4Let it rise slowly until your forearms are level.
Common mistakes
- Letting the elbows drift forward
- Leaning over and pushing with body weight
- Not straightening the arms fully
Tips
- Keep elbows pinned to your sides
- Push down and pull the rope ends apart
- Let the rope rise until your forearms are level
Questions
Rope or bar?
The rope allows a fuller squeeze; the bar allows more weight. Both are good.
Why do I feel it in my shoulders?
Your elbows are probably moving. Lighten the weight and keep the upper arms still.
More Triceps exercises
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