Tricep Rope Pushdown Guide: Proper Form and Technique
Learn how to perform the tricep rope pushdown with perfect form. This guide covers step-by-step instructions, benefits, and common mistakes to avoid.
How to Perform
- Attach a double-rope handle to a high pulley and stand facing the machine with your feet shoulder-width apart.
- Grasp the rope with a neutral grip and tuck your elbows tightly into your ribs, maintaining a slight hinge at the hips.
- Exhale and push the rope down toward your thighs by extending your elbows until your arms are fully straight.
- Pull the ends of the rope apart at the bottom of the movement to maximize the contraction in the lateral head of the tricep.
- Pause for a second at the bottom before slowly resisting the weight back toward the starting position at chest height.
- Stop the upward movement once your forearms are just above parallel to the floor to keep constant tension on the muscle.
Common Mistakes
- Allowing the elbows to flare out or drift forward during the repetition.
- Using momentum or leaning your body weight over the rope to move the weight.
- Allowing the shoulders to shrug up toward the ears during the eccentric phase.
- Moving the wrists excessively instead of keeping them in a neutral, locked position.
Muscles Worked
Primary movers
- Triceps
Stabilizers
- Forearms
- Rear Deltoids
- Core
Related Guides
- Air Pushdown — Arms
- Alternating Biceps Curls With Dumbbell — Arms
- Alternating dumbbell hammer curl — Arms
Triceps · Arms