TricepsCable Machinebeginner
Tricep Rope Pushdown
The rope pushdown allows you to spread the rope at the bottom of the movement, increasing the peak contraction on the lateral head. It is the best pushdown variation for building the outer tricep sweep.
How to Perform
1
Attach a rope to a high cable and grip the ends with a neutral grip.
2
Pin your elbows to your sides and press down.
3
At the bottom, spread the rope apart and rotate your wrists outward.
4
Squeeze for one second before returning slowly.
5
Keep your torso upright — do not lean over the cable.
Common Mistakes to Avoid
Not spreading the rope at the bottom — missing the peak contraction.
Leaning forward and using body weight.
Moving elbows away from your sides.
Muscle Activation
Triceps90%
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