Rope Pushdown
Triceps • Gym • Beginner
- Muscle Group: Triceps
- Training Type: Isolation
- Equipment: Cable Machine
- Difficulty: Beginner
Exercise Overview
The rope pushdown is an isolation exercise that targets the triceps using a cable machine and rope attachment. The rope allows the hands to separate at the bottom of the movement, increasing triceps activation and improving peak contraction while maintaining constant tension throughout the exercise.
How To Do It
1. Setup
Attach a rope handle to a high pulley cable machine. Stand facing the machine with feet shoulder-width apart and grip the rope with palms facing inward.
2. Starting Position
Keep your elbows tucked close to your sides, chest up, and core engaged. Forearms should be angled slightly upward.
3. Execution
Push the rope downward by extending your elbows. At the bottom, separate the rope ends slightly and squeeze the triceps.
4. Return
Slowly allow the rope to rise back to the starting position under control, maintaining tension on the cable.