Rope Pushdowns | Gymacetamol

Muscles Worked

Primary

Triceps

Quick Cues

1

Lock out at the bottom

2

Keep elbows tight

3

Squeeze triceps hard

4

Controlled return

Equipment Needed

Cable MachineRope Attachment

Attach a rope to a high cable pulley.
Stand facing the machine and grip the rope with both hands, palms facing each other.
Push the rope down by extending your arms, splitting the rope apart at the bottom.
Squeeze your triceps at full extension.
Slowly return to the starting position.
Keep your elbows pinned to your sides throughout.
Repeat for the desired number of repetitions.

Common Mistakes

Leaning too far forward

Flaring the elbows out

Using a partial range of motion

Pro Tips

Use a rope attachment and push down while splitting the rope at the bottom

Keep your elbows locked at your sides throughout

Try a slight forward lean for better tricep engagement

Your Progress

Variations

Straight Bar Pushdown

Overhead Cable Extension

Dips