How to do the Triceps Pushdown (Rope)
- Attach a rope to a high pulley and stand facing the stack with a staggered stance.
- Grip the rope with a neutral grip and bring your elbows tight to your sides.
- Start with elbows bent and forearms angled upward, keeping your chest lifted and shoulders down.
- Brace your torso and keep your upper arms fixed as you begin the pushdown.
- Press the rope down by extending your elbows until your arms are straight.
- At full extension, spread the rope ends slightly apart and contract the triceps hard.
- Let the rope rise back up until your forearms return near the starting angle without elbows drifting forward.
Common mistakes
- Elbows drifting forward each rep
- Swinging torso into the pushdown
- Stopping short of full extension
- Letting shoulders roll forward
- Turning it into a pulldown
Form cues
- Keep upper arms pinned
- Spread rope at bottom
- Neutral grip throughout
- Stand tall, chest up
