Strength · Recomp guide

Triceps Pushdown - Rope Attachment

The triceps pushdown - rope attachment is a beginner strength exercise for your triceps, using cable.

Main muscles
Triceps
Equipment
Cable
Level
Beginner
Triceps Pushdown - Rope Attachment, starting position
Start
Triceps Pushdown - Rope Attachment, end position
Finish

Setup

Attach a rope to a high cable. Hold the ends with palms facing each other, elbows at your sides.

How to do it

  1. Lean forward slightly and brace.
  2. Push the rope down until your arms are straight.
  3. Spread the ends apart at the bottom.
  4. Let it rise slowly until your forearms are just above parallel.

Coaching cues

  • Elbows glued to your sides.
  • Split the rope at the bottom.

Common mistakes

  • Elbows drifting forward and up.
  • Leaning over the rope to push with body weight.

Alternatives to the triceps pushdown - rope attachment

Triceps Overhead Extension with Rope Cable Triceps Pushdown - V-Bar Attachment Cable Cable triceps pushdown Cable stack Overhead dumbbell extension Dumbbells Bench Dips Body weight Close-Grip Barbell Bench Press Barbell