Cable exercise

Rope Tricep Pushdown (Cable) form, muscles worked, and workout tracking

The rope tricep pushdown is a cable isolation exercise in which the elbows stay pinned at the sides while the hands press a rope attachment down and apart, training all three heads of the triceps with an emphasis on the lateral head. Lifters use it as a staple triceps hypertrophy movement and a joint-friendly way to accumulate arm volume after heavy pressing.

Rope Tricep Pushdown (Cable) illustration

How to do Rope Tricep Pushdown (Cable)

  1. 1Set a rope attachment on a high pulley, grip an end in each hand, and stand tall with a slight forward lean and elbows pinned to your sides.
  2. 2Brace your core and pull your shoulder blades down and back.
  3. 3Exhale as you press the rope down, splitting the ends apart at the bottom until your elbows fully straighten.
  4. 4Keep your upper arms motionless; do not let your elbows flare out or your shoulders shrug as the weight rises.
  5. 5Squeeze the triceps at lockout, then inhale as you let the rope return under control until your forearms pass parallel.

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Track Rope Tricep Pushdown (Cable) in Plates

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