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Triceps Rope Pushdown

Muscle Group:

How to do a Triceps Rope Pushdown

  1. Adjust the weight so you can do at least ten smooth repetitions, grab the rope on the cable station, and take a step back.
  2. Stand tall by bringing your shoulders back and directing your gaze forward. Your feet should be around hip-width apart, with your toes pointed slightly out. Keep your knees slightly bent.
  3. With your elbows bent at roughly 90 degrees, bring them down to your sides.
  4. Take a breath and extend both elbows by engaging your triceps.
  5. Once your arms are straight, hold the contraction for a second, exhale, and slowly release until your elbows are bent, and your wrists are slightly more elevated than your elbows.
  6. Inhale and repeat.


To maximize tricep engagement, you need to do each repetition with a full range of motion, and without using momentum or jerking. Make sure to keep your elbows in a stationary plane throughout each repetition.

Triceps Rope Pushdown Alternatives