Tricep Pushdown (Rope)

Which muscles does it train?

Equipment needed

How to perform it

Isolation work is usually trained in a higher rep range: 2 to 4 sets of 10 to 15 reps with 45 to 90 seconds of rest, performed under control.

Execution and technique cues

• Attach a rope to the high cable pulley, grasp the handles with a neutral grip, and stand close to the machine.
• Tuck your elbows close to your ribs, keep your chest up, and bend slightly forward at the hips.
• Extend the arms downward and flare the rope ends outward at the bottom of the movement.
• Squeeze the triceps at full extension, then control the ascent back to the starting chest-height position.

Common mistakes

• Failing to separate the rope ends at the bottom, which limits triceps contraction.
• Letting the elbows flare out to the sides rather than keeping them close to the torso.
• Using body weight to sway forward and push the rope down.

Frequently asked questions

What is the benefit of using a rope over a bar?

The rope allows for a greater range of motion and lets you flare your hands out at the bottom, targeting the lateral head of the triceps more effectively.

Can I perform this exercise single-handed?

Yes, performing the rope pushdown unilaterally can help address strength imbalances between your arms.

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