What is Rope Triceps Pushdown?
The rope triceps pushdown is a key arm isolation exercise using a cable machine to target all three triceps heads. It's particularly effective for developing horseshoe-shaped triceps definition.
Proper Rope Pushdown Form
Step-by-Step Guide
- Set cable pulley to highest position
- Grip rope ends with neutral palms-facing grip
- Stand with slight forward lean (10-15°)
- Keep elbows glued to sides
- Push down until hands reach thighs
- Slowly return to 90° elbow bend
Pro Tip: Rotate wrists outward at bottom position for peak contraction.
Top 3 Benefits
- Isolates triceps better than bar attachments (12% more activation)
- Improves lockout strength for pressing movements
- Allows natural wrist rotation for full range of motion
Common Mistakes (and Fixes)
Mistake #1: Using Momentum
Fix: Use weight that allows controlled 2-second descent
Mistake #2: Elbows Flaring Forward
Fix: Maintain elbow position behind torso line
Mistake #3: Partial Range of Motion
Fix: Fully extend arms without hyperextension
Rope Pushdown FAQs
Rope vs Straight Bar: Which is Better?
Rope allows 28° greater wrist rotation (Journal of Sports Science) for better lateral head activation.
Best Rep Range for Growth?
8-15 reps with 1.5s eccentric phase optimal for hypertrophy.
Should Elbows Move?
Keep fixed in place - any forward movement shifts focus to shoulders.
Programming Recommendations
- 3-4 sets of 10-15 reps
- Pair with compound presses (bench/dips)
- Train triceps 2-3x weekly with 48h rest
