A variation of the triceps pushdown exercise using a rope instead of a bar for a different range of motion.
- +Increases triceps muscle engagement
- +Versatility in grip
- +Can adjust weight easily
- –Risk of wrist strain with incorrect form
This exercise targets:
–
Triceps
–
Forearms
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set a cable at high pulley and clip on a rope attachment
- Stand tall, feet hip-width, slight lean forward, core tight
- Grip rope ends with neutral palms; bring elbows to your sides
- Keep shoulders down; upper arms stay pinned throughout
- Push rope down by straightening elbows; split rope apart at the bottom
- Pause briefly with arms straight; feel triceps, don’t lock hard
- Control back up until forearms reach about 90°, then repeat; exhale down, inhale up