Cable Rope Triceps Pushdown
The rope triceps pushdown trains elbow extension from a high pulley with the upper arms alongside the torso and a neutral grip.
TRICEPS · PUSH
How it is executed
- Attach a rope to a high pulley.
- Stand upright and grab the rope ends with a neutral grip, elbows tucked close to your sides.
- Push the rope down and split the ends apart at the bottom, fully extending your arms while squeezing the triceps.
- Pause, then return slowly to about a 90° elbow angle.
Common mistakes
- Pushing with the torso: reduce load.
- Bending the wrists while spreading: align hands and forearms.
- Letting the load rise suddenly: control the return.
Frequently asked questions
- Should you spread the rope wide?
- Only enough to extend the elbows without bending the wrists. Spreading wider does not guarantee more work for one triceps head.
- What changes compared with a bar?
- The rope allows each hand to find its position. A bar fixes the grip more; both train elbow extension.
- Should the elbows move backward?
- Keep the upper arms stable. If you need to pull the elbows backward to finish, reduce weight.
Sources and editorial approach
The explanation, variations and FAQs are Kaizer’s editorial synthesis. ACSM’s 2026 guidance provides general context on progression and resistance training in healthy adults; it does not independently validate the technique of each variation.
No individual professional review is recorded for this page.
Variations and substitutions
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