Cable Triceps Rope Pushdown
A cable isolation move for the triceps. With your elbows pinned at your sides, you press a rope down until your arms are straight and spread the ends apart.
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Press the rope down, keeping your elbows at your sides
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How to do it
- Attach a rope to a high cable pulley and stand facing the machine, feet about hip-width apart.
- Grab the rope ends with your palms facing each other and lean forward slightly from the hips.
- Pin your elbows to your sides with your forearms just above parallel to the floor.
- Press the rope down until your arms are fully straight, pulling the ends apart at the bottom.
- Let the rope rise under control until your forearms pass parallel, without letting your elbows drift up.
Common mistakes
- Elbows flaring out or drifting forward, which brings the shoulders and chest into it.
- Leaning over the rope and using body weight to push it down.
- Letting the weight yank your hands up at the top instead of controlling it.
- Stopping short of a full lockout at the bottom.
The animation shows general technique, not advice for your body. If you have an injury or are new to lifting, check your form with a qualified coach. See the Disclaimer.
Related exercises
Parallel Bar Dip
A bodyweight push for the chest and triceps. Supported on two bars, you lower your body by bending your elbows, then press back up to straight arms.
View in 3D →Dumbbell Triceps Kickback
A single-arm isolation move for the triceps. With your upper arm pinned alongside your torso, you straighten the elbow against the dumbbell's weight.
View in 3D →Incline Dumbbell Press
A chest press on a bench set to a low incline, which shifts more of the work to the upper chest and front of the shoulders.
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