Exercise guide · Triceps
Cable Triceps Rope Pushdown
Rope triceps pushdowns use a high cable rope so you can split your hands at the bottom for a strong triceps squeeze. Keep elbows fixed at your sides.
- Targets: Triceps
- Equipment: Cable
- Type: Isolation
Step by step
How to do the Cable Triceps Rope Pushdown
- Attach a rope handle to a high cable pulley. Stand facing the stack with feet shoulder-width apart.
- Grasp the rope with a neutral grip, elbows bent about 90 degrees and pinned to your sides.
- Push the rope down until your arms are extended, then spread your hands slightly apart at the bottom.
- Squeeze your triceps briefly, then return under control without letting elbows drift forward.
- Keep your torso still and wrists neutral throughout the set.
Form cues
- Split the rope at the bottom
- Elbows stay at your sides
- Full extension each rep
- Control the return
Common mistakes
- Elbows flaring away from the torso
- Treating it like a crunch by leaning forward
- Not separating hands at lockout
- Short reps with no full extension
Muscles worked
Primary
Triceps
Secondary
None significant
Safety: Use moderate weight you can control through full extension. Step back from the cable before releasing the rope.
Alternatives
Similar triceps exercises
Dumbbell Overhead Triceps ExtensionTriceps
Dumbbell Skull CrushersTriceps
Dumbbell Triceps KickbacksTriceps
EZ-Bar Overhead Triceps ExtensionTriceps
EZ-Bar Skull CrushersTriceps
Machine Triceps ExtensionTriceps
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