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Rope Triceps Pushdown
How to do the Rope Triceps Pushdown with good form: step-by-step technique, the muscles it works (triceps), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Triceps
- Secondary
- Forearms
How to do it
- Attach a triceps rope to a high cable pulley and grasp the ends with a neutral grip (palms facing each other).
- Tuck your elbows into the sides of your torso and lean forward slightly at the hips.
- Push the rope downward by fully extending your arms.
- As you reach the bottom of the movement, actively pull the ends of the rope apart (pronating your wrists slightly) to maximize the contraction.
- Hold this locked-out, split-rope position for a hard one-second squeeze.
- Slowly let the rope back up until your forearms are parallel to the floor.
Coaching cues
- Spread the rope at the bottom
- Elbows locked in place
- Squeeze hard at full extension
Common mistakes
- Not splitting the rope at the bottom, which misses out on the peak contraction
- Using momentum and leaning heavily into the movement
- Letting the elbows travel forward on the eccentric phase
Equipment and setup
Cable station, rope attachment
High cable pulley with a rope attachment.
Also known as: Triceps Rope Extension
Track your Rope Triceps Pushdown in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
