Rope Pushdown
- Pro
- Beginner
- Gym
The rope pushdown has you press a rope attachment down from a high pulley, elbows pinned at your sides, then pull the ends apart as your arms straighten. It isolates the triceps with a wider range than a fixed bar. Beginners and more advanced lifters use it in the gym for weight and reps as a main lift or finisher.
- Muscles
- Triceps
- Equipment
- Cable
- Logged as
- Weight and reps
How to
- Face the high pulley holding the rope, elbows at your sides.
- Press down and pull the rope ends apart at the bottom.
- Squeeze your triceps with straight arms.
- Return slowly, keeping your elbows pinned.
Form cues
- Keep your shoulders pulled down and back.
- Let your wrists rotate slightly as you spread.
- Breathe out as your arms fully extend.
Common mistakes
- Rope ends stay together at the bottom. Spread your hands apart as your elbows straighten.
- Body swings to help push the weight. Brace your core and keep your torso upright.
- Elbows flare out away from your sides. Keep your elbows tucked against your ribs.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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