Triceps Rope Pushdown

Starting position

1. Attach a rope handle to the high pulley.
2. Stand facing the machine, feet shoulder-width apart, knees slightly bent.
3. Grab the ends of the rope with a neutral grip — palms facing each other.
4. Pin your elbows to your sides and lean your torso slightly forward with a straight back. Your forearms start roughly parallel to the floor or a little higher.

Execution

1. Exhale and straighten your elbows, pulling the rope down towards your thighs.
2. At the bottom, spread the rope ends slightly apart and squeeze your triceps for a second.
3. Inhale and slowly let your forearms rise until your elbows are bent to about 90°.
4. Your upper arms and elbows stay still throughout — only the forearms move.

Common mistakes

• Elbows drifting forward and back — the lats and shoulders take over and the triceps get less work.
• Swinging the torso — body weight pushes the load down and the lower back gets stressed.
• Too much weight — the range of motion shrinks and the set turns into jerky reps.
• Letting the rope snap back up — the cable yanks your arms and stresses the elbows.

Beginner tips

• Start light with 12–15 reps so you can feel the back of your upper arm working.
• Imagine your elbows are glued to your sides.
• Make the way up slower than the way down — about 2 seconds.

Alternatives

• Triceps Pushdown (Close Grip, Elbows Tucked) — the same movement, easier to hold the grip
• Lying Dumbbell Skull Crusher — a free-weight option
• Diamond Push-Ups — no machine, bodyweight only