Triceps rope pushdown

Muscles worked: Upper arms
Upper arms
🔧 cable machine 🔄 Also works with resistance band ↕ Push 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Attach a rope to a cable stack as high as possible and assume a standing position. Grasp the rope with a neutral grip (palms facing in) and lean forward slightly by hinging at the hips. Initiate the movement by extending the elbows and flexing the triceps. Pull the rope downward until the elbows are almost locked out and then slowly lower under control back to the starting position. Repeat for the desired number of repetitions.

Muscles Worked

Triceps

Tips

Keep tension on triceps by avoiding full elbow lockout. Maintain elbows in place, not drifting forward. Try static elbow positioning or slight backward drift for better stretch. Keep shoulder blades stable without tilting forward.

Similar exercises

Rope triceps pushdown Upper arms · 🔧 cable machine 1/10 Cable triceps pushdown Upper arms · 🔧 cable machine 1/10 Cable machine rope tricep pushdown extension Upper arms · 🔧 Rope Cable Attachment, Single Cable Machine 1/10 Cable machine triceps pushdown Upper arms · 🔧 cable machine 1/10 Resistance band triceps pushdown Upper arms · 🔧 Resistance band 1/10 Triceps push up Upper arms, Shoulders · 🔧 no equipment 4/10 Cable machine single arm triceps pushdown Upper arms · 🔧 cable machine 1/10 Cable machine reverse grip triceps pushdown Upper arms · 🔧 cable machine 1/10
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