How to Do the Rope Triceps Pushdown
The rope triceps pushdown is a cable staple for training all three triceps heads. The rope lets you spread your hands at the bottom, adding an extra squeeze, and it is easy on the wrists for beginners.
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Muscles worked
Primary
- Triceps
Secondary
- None to speak of
How to do the Rope Triceps Pushdown
- 1
Attach a rope to a high pulley and stand close to the stack.
- 2
Grab the rope with a neutral grip and lean forward slightly.
- 3
Pin your elbows to your sides at about 90 degrees.
- 4
Push the rope down until your arms are fully straight.
- 5
Spread the rope ends apart at the bottom and squeeze your triceps.
- 6
Return slowly until your forearms are just past parallel.
- 7
Keep your elbows still throughout.
Form cues to remember
- Elbows pinned at your sides
- Spread the rope at the bottom
- Fully straighten the arms
- Slow return
Rope Triceps Pushdown video tutorial
Common mistakes
Letting the elbows drift forward
Pin them to your sides so only your forearms move.
Leaning over the weight
Stand tall, with a slight lean only.
Using too much weight
Lower it until your torso stays still.
Cutting the stretch short
Let the rope rise until your forearms are slightly above parallel.
Sets and reps
| Muscle growth | 3–4 sets of 10–15 reps, 60 sec rest |
|---|---|
| Strength | 3–4 sets of 6–10 reps, 90 sec rest |
| Endurance | 2–3 sets of 15–25 reps, 45 sec rest |
Keep the load controlled and avoid locking out forcefully, since this can irritate the elbows. Stop if you feel sharp elbow pain.
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Rope Triceps Pushdown FAQ
Rope or bar for triceps pushdowns?
The rope lets you spread your hands for a stronger squeeze and is gentler on the wrists, while a straight bar usually allows slightly heavier weights.
Why do I feel pushdowns in my elbows?
Too much weight or flared elbows can irritate the joint. Lower the weight, keep your elbows tucked and use a smooth tempo.
Which triceps head do pushdowns work?
All three heads, with the lateral and medial heads doing most of the work. For the long head, add an overhead movement.
