How to do the Rope Pushdown
Attach a rope to a high pulley and stand tall with a slight forward lean, elbows tucked at your sides. Keeping your upper arms still, push the rope down by straightening your elbows, spreading the ends apart at the bottom to fully lock out and squeeze the triceps. Let the rope rise under control until your forearms are roughly parallel to the floor, keeping tension the whole way.
Common mistakes to avoid
- Flaring the elbows out. Keep your upper arms pinned to your sides so only the forearms move.
- Leaning and shoving with your bodyweight. Drive with the triceps, not your shoulders.
- Short lockouts. Fully straighten and spread the rope at the bottom for the peak contraction.
Tips and who it’s for
Cable tension stays constant through the whole range, making the pushdown a joint-friendly triceps builder for any level — ideal as a finisher. For a deeper stretch on the long head, pair it with the cable overhead triceps extension.
