Triceps Pushdown (Rope Attachment)Muscles Worked
The rope pushdown works your triceps, with a strong squeeze on the lateral head when you spread the rope apart at the bottom. The rope lets your wrists turn and your hands finish beside your thighs, which many lifters find gives a harder contraction than a bar.
PrimaryTriceps
- Equipment
- Cable
- Level
- Beginner
- Type
- Isolation
- Force
- Push
How to do it
- Set a rope on a high pulley and take the ends with your palms facing each other, hands just below the knobs.
- Stand tall with a slight forward lean, elbows tucked at your sides and forearms angled up toward the pulley.
- Push the rope down, and as your arms approach straight, pull the ends apart so your hands finish beside your thighs.
- Hold the fully straightened position for a second while you squeeze your triceps.
- Let the rope rise slowly, bringing the ends back together, until your forearms are just above parallel to the floor.
Form tips
- Split the rope only at the bottom; spreading it too early pulls your elbows out of position.
- Keep your elbows fixed at your sides instead of letting them ride up as the rope comes back.
- Use a lighter weight than on bar pushdowns if needed so you can reach a full lockout on every rep.
Why it made the list
No. 4 of 12
Best Tricep Exercises
Allows wrist rotation at bottom for peak contraction. Hits the lateral head slightly differently. Extremely common in every gym.
More tricep exercises
See it on your own body map
Log your Triceps Pushdown (Rope Attachment) sets in KasMaker and watch your triceps fill in on the map, weighted by how much you did. Logging and the body map are free on iPhone.
