Cable Triceps Pushdown (Rope)

Setup

1. 01Attach a rope to a high cable pulley.
2. 02Grip the rope ends with palms facing each other.
3. 03Stand close with a slight forward lean.
4. 04Pin the elbows to your sides, forearms up.

Execution

1. 01Push the rope down until the arms are straight.
2. 02Split the rope ends apart at the bottom.
3. 03Squeeze the triceps hard at lockout.
4. 04Let the forearms rise under control to the start.

Checkpoints

• -Elbows stay pinned at the sides for every rep.
• -The rope ends pull apart and slightly back at lockout.
• -The torso holds a fixed slight lean, not pumping.
• -The wrists stay neutral in line with the forearms.

Common mistakes

• -Letting the elbows flare and drift forward.
• -Leaning over the cable to press with bodyweight.
• -Cutting the lockout short without splitting the rope.
• -Letting the stack yank the arms up between reps.