Triceps Pushdown - Rope Attachment

Also called rope pushdown, rope tricep pushdown and cable rope pushdown.

Works

Triceps

Equipment

Cable

Level

Beginner

Type

Isolation

How to do it

Setup. Attach a rope attachment to a high pulley and grab with a neutral grip (palms facing each other).

1. Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the rope with the palms facing each other. This is your starting position.
2. Using the triceps, bring the rope down as you bring each side of the rope to the side of your thighs. At the end of the movement the arms are fully extended and perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
3. After holding for a second, at the contracted position, bring the rope slowly up to the starting point. Breathe in as you perform this step.
4. Repeat for the recommended amount of repetitions.

Cues

• Elbows pinned to the sides.
• Push down, spread the rope.
• Squeeze 1 second at lockout.
• Let it rise to 90 degrees.

Common mistakes

• Elbows drifting forward.
• Leaning over the rope.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore elbow. Pain that's sharp or gets worse set to set means stop.

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