How to Do Cable Tricep Pushdown Rope

Form Cues

1. 1

   Grip rope with neutral grip, pin elbows at sides, push down and slightly apart at the bottom to fully extend and separate the rope ends

2. 2

   Keep a slight forward lean from the hips for a stable base

3. 3

   Control the return to the top under tension, not letting the weight stack pull you up

4. 4

   Keep elbows pinned at your sides throughout, not drifting forward

Common Mistakes

• ●

  Not separating the rope ends at the bottom — the outward flare at full extension maximizes the tricep contraction at the lateral head

• ●

  Letting elbows drift forward as the set fatigues — reset your position rather than compensate

• ●

  Using body weight and leaning into the movement instead of isolating the triceps