Rope Triceps Pushdown: how to do it right
In short: Cable pushdown with a rope, a triceps isolation that loads the muscle in the shortened position, with peak tension at full arm extension.
How to do it, step by step
- 1Elbows tight against your torso and fixed: they don't move the whole set, only the forearm works.
- 2Straighten your arms downward, spreading the two strands of the rope at the end of the range.
- 3Squeeze the triceps hard for 1 second with arms straight, without swinging the trunk.
- 4Come back up slowly under control, until your forearm is close to horizontal.
- 5Torso leaning slightly forward, braced, to clear the path.
The mistake to avoid
Don't let your elbows flare away from your body during the extension.
Other common mistakes
- Elbows drifting forward or upward: keep them glued to your torso, otherwise the shoulder steals the work from the triceps.
- Shortened range at the bottom: go to full extension and squeeze, that is where the movement is decided.
- Torso momentum to pull the load: lighten up and stay braced, the triceps must do the job alone.
- Return too fast and loose: brake the way up to keep the useful tension.
Muscles worked
- Main:
- Triceps
The triceps brachii is in charge alone: lateral head (outer) recruited first, medial head (inner) at the end of the range, and a bit of long head. Spreading the rope at the bottom accentuates the contraction of the lateral head. No notable secondary muscles.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Straight-Bar Triceps Pushdown ›
- Machine Triceps Extension ›
- Bent-Over Dumbbell Triceps Kickback ›
- Cable Triceps Kickback ›
- Reverse-Grip Triceps Pushdown ›
Frequently asked questions
How do I do this exercise?
Elbows tight against your torso and fixed, they don't move the whole set, only the forearm works. Straighten your arms downward, spreading the two strands of the rope at the end of the range, squeeze the triceps for 1 second with arms straight, then come back up slowly. Torso leaning slightly forward and braced.
How far down should I go?
At the bottom, go to full extension, arms straight, and spread the rope: that is where the triceps contracts the most. At the top, come back up until your forearm is close to horizontal, no further. The hardest point is the end of the extension, so finish every rep instead of cutting it short.
I don't feel anything, is that normal?
You should feel it burning in the triceps, especially at the end of the extension when you squeeze. Add a 1 to 2 second pause with arms straight on the last reps, spreading the strands of the rope well: you'll hit the lateral head. Stay light, the load serves the feeling, not the ego, and check that your elbows aren't moving.
How fast should I do the movement?
Straighten your arms firmly and squeeze for 1 second with arms straight, then brake the way up over 2 to 3 seconds. It's the controlled return that keeps the tension, don't let the rope pull your arm up.
How should I breathe?
Breathe in at the top, forearm bent. Breathe out gradually as you straighten your arms, exhaling fully when you lock out and squeeze. Keep your trunk braced and your pelvis stable so nothing moves except the forearm.