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Triceps Rope Pushdown
beginnerArms · Triceps · Cable machine
An isolation movement that directly targets the triceps for arm size and lockout strength.
How to do it
- Attach a rope to a high pulley and grip an end in each hand.
- Keep your elbows pinned at your sides and pull the rope down to full extension.
- Spread the rope ends apart slightly at the bottom for a peak contraction.
- Let the rope rise under control back to the start.
Coaching tips
- Keep your elbows stationary — only your forearms should move.
- Lean forward slightly from the hips rather than the lower back.
- Focus on a full lockout at the bottom of each rep.
Common mistakes
- Letting the elbows drift away from the body.
- Using body weight/momentum to move the stack.
- Cutting the range of motion short at the top.