Weight Training

Tricep Rope Pushdown exercise

The tricep rope pushdown is an isolation exercise performed on a cable machine, targeting the triceps. It’s ideal for developing arm definition and strengthening the back of the upper arm with controlled resistance.

Tricep Rope Pushdown exercise demonstration

How to perform Tricep Rope Pushdown

  1. Stand facing the cable machine with a rope attachment connected to the high pulley.
  2. Grab the ends of the rope with a neutral grip (palms facing each other).
  3. Keep your elbows close to your sides and your upper arms stationary.
  4. Push the rope downward by extending your arms fully at the bottom.
  5. Spread the rope ends outward at the bottom to maximize tricep engagement.
  6. Slowly return the rope to the starting position with control.
  7. Repeat for the desired number of reps.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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