How to do the Triceps Pushdown (Rope)
- Stand facing the cable machine with a staggered stance.
- Grip the rope attachment with palms facing each other, elbows close to your body.
- Extend your arms downwards, straightening them fully, squeezing your upper arms.
- Slowly release the rope back to the starting position — don't rush it.
Full technique — 7 steps
- Attach a rope to a high pulley and stand facing the machine with a staggered stance.
- Grip the rope with a neutral grip and bring your elbows tight to your sides.
- Start with elbows bent and forearms angled upward, keeping your shoulders down and back.
- Tighten your stomach and keep your upper arms fixed as you begin the pushdown.
- Press the rope down by extending your elbows until your arms are straight.
- At full extension, spread the rope ends slightly apart and contract the triceps hard.
- Let the rope rise back up until your forearms return near the starting angle without elbows drifting forward.
Common mistakes
- Elbows drifting forward each rep
- Swinging torso into the pushdown
- Stopping short of full extension
- Letting shoulders roll forward
- Turning it into a pulldown
Form cues
- Keep upper arms pinned
- Spread rope at bottom
- Neutral grip throughout
- Don't roll shoulders forward
