Strength Training · Bodybuilding
Rope Triceps Pushdown
The rope triceps pushdown trains the backs of your upper arms by straightening your elbows against cable resistance. The rope lets your hands separate slightly at the bottom.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Attach the rope to a high cable pulley.
- Stand facing the pulley with your feet about hip-width apart.
- Grasp the rope ends with your palms facing each other.
- Position your elbows beside your ribs, bent roughly 90 degrees.
- Press the rope toward your thighs by straightening your elbows.
- Separate the rope ends slightly as you reach the bottom.
- Bend your elbows slowly to return to the starting position.
Form cues
- Keep your wrists straight.
- Keep a soft bend in your knees.
- Exhale as you press.
Common mistakes
- Swinging your torsoReduce the weight until you can complete each rep without rocking forward or backward.
- Driving your elbows backwardKeep your upper arms still so the movement comes from your elbows rather than your shoulders.
- Snapping into full extensionFinish each press smoothly instead of jolting your elbows straight.
Safety
Too much weight or jerky repetitions can irritate your elbows or wrists. Losing your grip can let the rope recoil toward the pulley.
- Check that the rope attachment is securely clipped in before starting.
- Start light and increase the load in small increments.
- Let the weight stack settle fully before releasing the rope.
If pressing causes elbow or wrist pain, try a lighter load or a different handle, and seek physiotherapist advice if discomfort persists.
Muscles worked
Primary muscles
Equipment
- Cable Column
- Cable Rope Attachment
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 1 min
Choose a weight that leaves you able to perform about two more controlled reps at the end of each set.