1 / 10
elbow extension
Rope Triceps Pushdown
Search GoogleRope Triceps Pushdown is a beginner elbow extension exercise using cable machine and rope. It primarily trains triceps. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- triceps
- Secondary
- forearms
- Equipment
- cable machine, rope
- Mechanic
- isolation
Setup
- — Prepare the cable machine and clear the movement area.
- — Set your stance, grip, and starting position before beginning rope triceps pushdown.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Press the rope down and separate the ends without shrugging.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the elbow extension.
- — Press the rope down and separate the ends without shrugging.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo rope triceps pushdown
Regressions
- — Supported or reduced-range rope triceps pushdown