Exercise library
Rope Pushdown
The rope pushdown is a triceps pushdown variation where spreading the rope at the bottom maximizes the squeeze on the triceps.
CableArmsBeginner
- Equipment
- Cable
- Focus
- Arms
- Level
- Beginner
- Suggested sets
- 3–4 sets of 10–15 reps.
- Muscles worked
- Triceps
How to do it
- 1Attach a rope to a high pulley and hold one end in each hand with palms facing in.
- 2Stand tall with a slight forward lean and your elbows tucked at your sides.
- 3Keeping your upper arms still, push the rope down toward your thighs.
- 4At the bottom, spread the rope ends apart and squeeze your triceps.
- 5Let the rope rise back up under control, then repeat.
Tips & tricks
- Spread the rope apart at the bottom for a stronger contraction.
- Keep your elbows pinned at your sides throughout.
- Control the rope on the way up rather than letting it snap back.
Common mistakes
- Letting the elbows flare out and drift forward.
- Leaning and using body weight to push the rope down.
- Not separating the rope ends at the bottom.
