Library
Beginner
hypertrophy
Triceps Rope Pushdown
Isolation for all three triceps heads with constant cable tension.
Muscles targeted
White = primary movers · gray = assisting muscles
Front
Back
Armsprimary
100%Arms
Form guide
Position-by-position cues — train the pattern before you load it.
01
Position 1
Stand tall at a high cable with rope attachment.
02
Position 2
Elbows fixed at sides; push down and split the rope at the bottom.
03
Position 3
Return until forearms are just past parallel.
Coach cues
- · Only the forearms move.
- · Lean slightly forward for lockout room.