Rope Triceps Pushdown

Rope Triceps Pushdown is a resistance exercise – elbow extension exercise involving Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles

Triceps brachii

Secondary muscles

Anconeus, Forearm muscles, Latissimus dorsi (stabilization)

Exercise type

Resistance exercise – elbow extension

Exercise technique

1. Rope attachment

   Attach the rope to the high pulley and confirm the carabiner is closed.

2. Grip

   Hold both ends at equal lengths with neutral palms.

3. Stance

   Use a comfortable foot width and a balanced torso angle to support the cable.

4. Elbows

   Fix your upper arms at your sides and bend your forearms upward.

5. Extend

   Exhale and extend your elbows, lowering your hands beside your thighs.

6. Separate the ends

   At the bottom, slightly separate the rope ends outward and pause without straining your wrists.

7. Return

   Keep your elbows in place as you slowly raise the rope and repeat without losing tension.

Key technique points

• Grip the rope ends evenly.
• Keep your palms facing each other.
• Fix your elbows at your sides.
• Separate only slightly at the bottom.
• Do not bend your wrists outward.
• Return the cable under control.

Common mistakes

Opening through the wrists

Do not force your wrists outward to separate the ends at the bottom; keep each hand aligned with its forearm.

Driving the elbows backward

Do not pull your upper arms backward as your hands approach your hips; avoid completing triceps extension with the shoulders.

Pressing with the torso

Do not drop your chest onto the rope to lower it; extend your elbows with a stable torso.

Uneven grip

Do not hold one end shorter; provide both arms with equal travel and resistance.

Raising the elbows at the top

Do not move your upper arms forward on the return; keep forearm flexion beside your torso.

Impact at the bottom

Do not lock your elbows hard and strike your hips with the rope; pause for a brief contraction in controlled extension.

Frequently asked questions

Rope Triceps Pushdown: why is “Opening through the wrists” a mistake?

Do not force your wrists outward to separate the ends at the bottom; keep each hand aligned with its forearm.

Rope Triceps Pushdown: why is “Driving the elbows backward” a mistake?

Do not pull your upper arms backward as your hands approach your hips; avoid completing triceps extension with the shoulders.

Rope Triceps Pushdown: why is “Pressing with the torso” a mistake?

Do not drop your chest onto the rope to lower it; extend your elbows with a stable torso.

Rope Triceps Pushdown: why is “Uneven grip” a mistake?

Do not hold one end shorter; provide both arms with equal travel and resistance.

Rope Triceps Pushdown: why is “Raising the elbows at the top” a mistake?

Do not move your upper arms forward on the return; keep forearm flexion beside your torso.

Rope Triceps Pushdown: why is “Impact at the bottom” a mistake?

Do not lock your elbows hard and strike your hips with the rope; pause for a brief contraction in controlled extension.

What should I focus on when doing Rope Triceps Pushdown?

Grip the rope ends evenly. Keep your palms facing each other. Fix your elbows at your sides. Separate only slightly at the bottom. Do not bend your wrists outward. Return the cable under control.

Related exercises

• Band Triceps Pushdown
• Overhead Cable Triceps Extension
• Chest Dip
• Decline Push-up
• Dumbbell Triceps Kickback
• Exercise Guide

Add this exercise to your program with your coach

If you have a health condition, consult a qualified professional.