Tricep Rope Pushdowns (How To, Benefits, Common Mistakes)

Tricep Rope Pushdowns are a cable isolation exercise using a rope attachment to effectively target the triceps, allowing a stronger contraction and full extension at the bottom of the movement.

The rope allows your hands to separate at the bottom, increasing the range of motion and tension on the triceps for better activation and arm development.

Primary Muscles Worked: Triceps Brachii
Secondary Muscles Worked: Forearms (Grip Stabilization)
Equipment Needed: Cable Machine with Rope Attachment

How To Do Tricep Rope Pushdowns

Step-by-Step Instructions

Set-Up:
- Attach a rope handle to the high pulley of a cable machine.
- Stand facing the machine, feet hip-width apart, knees slightly bent, and core braced.
- Grip the rope with a neutral grip (palms facing each other) and pull your elbows to your sides.
Execution:
- Press the rope down by extending your elbows, separating the rope ends at the bottom for a full tricep contraction.
- Squeeze your triceps at the bottom while keeping your elbows pinned to your sides.
- Slowly return to the starting position with control, allowing your forearms to come back up while maintaining tension.
Tips for Proper Form:
- Keep your shoulders down and avoid leaning forward excessively.
- Maintain control throughout; don’t let the rope snap back up.
- Focus on fully extending the arms at the bottom for peak tricep engagement.

Key Benefits

Allows greater range of motion compared to bar pushdowns.
Emphasizes the lateral and long heads of the triceps for a fuller look.
Easy to control for high-rep hypertrophy work.

Modifications and Variations

Easier Option:
- Use lighter weight to focus on form and mind-muscle connection.
Harder Option:
- Slow down the eccentric phase for increased time under tension.
- Add a 1–2 second pause at full extension.
- Perform with single-arm rope extensions for unilateral focus.

Common Mistakes

Using Momentum: Avoid swinging your torso; keep the movement strict.
Elbows Moving Forward: Keep elbows pinned to your sides to isolate the triceps.
Partial Extension: Fully straighten your arms at the bottom to engage the triceps completely.

Reps and Sets Recommendations

For Hypertrophy: 3–4 sets of 10–15 reps.
As a Finisher: 2–3 sets of 15–20 reps for a tricep pump.
For Strength-Endurance: Use in a superset with dips or close-grip presses.