Arms / Beginner / Isolation (single joint)

Rope Triceps Pushdown

A standing high-pulley cable pushdown with a rope attachment that isolates the triceps.

At a glance

Primary

Triceps

Secondary

Forearms & grip, Abs

Equipment

Cable station

Movement pattern

Elbow extension

Level

Beginner

Type

Arms, Isolation (single joint)

How to do it

1. Attach a rope to a high pulley and stand facing the machine.
2. Grip the rope with palms facing each other, elbows bent and pinned to your sides, hands at chest height.
3. Extend your elbows to push the rope down to your thighs, spreading the ends apart at the bottom.
4. Squeeze the triceps, then let the rope rise back to chest height under control.

Tips

• Keep the upper arms still; only the forearms move.
• Stand tall rather than leaning over the rope.

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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