Arms / Beginner / Isolation (single joint)

Triceps Pushdown - Rope Attachment

A cable isolation exercise for the triceps.

At a glance

Primary

Triceps

Equipment

Cable station

Movement pattern

Elbow extension

Level

Beginner

Type

Arms, Isolation (single joint)

How to do it

1. Attach a rope attachment to a high pulley and grab with a neutral grip (palms facing each other).
2. 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.
3. 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.
4. 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.
5. Repeat for the recommended amount of repetitions.

Common mistakes

• ✗ Leaning over the bar and pushing with body weight.

  Why it hurts: The shoulders and back take over and the elbow is loaded jerkily.

  ✓ Instead: Stand tall, pin the elbows to the sides and move only the forearms.

• ✗ Elbows drifting forward and back.

  Why it hurts: It becomes a press, and the triceps tendon is loaded unevenly.

  ✓ Instead: Keep the upper arms still and use a weight you can hold at full extension.

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