Tricep Pushdown (Rope)

The gold standard for tricep isolation — rope attachment allows full extension and lateral head emphasis

---

⚡ Quick Reference

Aspect	Details
Pattern	Elbow Extension (Isolation)
Primary Muscles	Triceps (all three heads)
Secondary Muscles	None (isolation movement)
Equipment	Cable Machine, Rope Attachment
Difficulty	⭐ Beginner
Priority	🟠 Common

Movement Summary

---

🎯 Setup

Starting Position

1. Cable height: Set pulley to highest position
2. Attachment: Attach rope handle to cable
3. Grip: Grasp ends of rope with neutral grip (palms facing each other)
4. Stance: Stand facing machine, feet hip-width apart
5. Body position:
   • Slight forward lean from hips (10-15 degrees)
   • Elbows pinned to sides
   • Chest up, core braced

Equipment Setup

Equipment	Setting	Notes
Pulley position	Highest setting	Top of cable tower
Rope attachment	Standard tricep rope	Two ends, center knot
Weight	Start light	Focus on form first
Stance distance	1-2 feet from machine	Close enough to maintain tension

Setup Cue

"Pin your elbows to your sides like they're glued there - only forearms move"

---

🔄 Execution

The Movement

🟢 Starting Position

What's happening: Rope at chest height, elbows bent

1. Rope ends at upper chest height
2. Elbows bent approximately 90 degrees
3. Elbows pinned to sides of torso
4. Slight forward lean from hips
5. Breathing: Deep breath, brace core

Cue: "Elbows locked in place, tension on triceps"

⬇️ Pushing Down

What's happening: Extend elbows, push rope down

1. Push rope down by extending elbows
2. Elbows stay pinned to sides
3. Only forearms move - upper arms stationary
4. Push until arms nearly straight
5. Breathing: Exhale as you push down

Tempo: 1-2 seconds

Feel: Triceps contracting hard, burning sensation

🔝 Full Extension & Pull Apart

What's happening: Maximum tricep contraction

1. Arms fully extended at bottom
2. Pull rope ends apart and slightly outward
3. This lateral motion maximizes lateral head activation
4. Hold squeeze for 1 second
5. Breathing: Brief hold

Cue: "Split the rope apart at the bottom - really squeeze"

Feel: Peak tricep contraction, especially lateral head

⬆️ Controlled Return

What's happening: Resist the weight back up

1. Control rope back to starting position
2. Don't let weight slam back
3. Maintain tension throughout
4. Elbows stay pinned to sides

Tempo: 2-3 seconds (slower than pushdown)

Feel: Eccentric loading, triceps under tension

Key Cues

Primary Cues

• "Elbows glued to sides" — prevents shoulder involvement
• "Split the rope at bottom" — maximizes tricep contraction
• "Control the return" — don't let cable snap back

Tempo Guide

Goal	Tempo	Example
Hypertrophy	2-1-3-0	2s down, 1s squeeze, 3s up, no rest
Endurance	1-0-2-0	1s down, no pause, 2s up, continuous
Mind-Muscle	3-2-4-0	3s down, 2s squeeze, 4s up, maximum contraction

---

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Triceps Brachii (Lateral Head)	Elbow extension, emphasized by rope pull-apart	█████████░ 90%
Triceps Brachii (Long Head)	Elbow extension	████████░░ 85%
Triceps Brachii (Medial Head)	Elbow extension, lockout emphasis	████████░░ 80%

Stabilizers

Muscle	Role
Forearms	Grip the rope, wrist stability
Core	Maintain body position, prevent swaying

Muscle Emphasis

Why rope attachment is superior: The ability to pull the rope ends apart at full extension creates additional lateral head activation. The neutral grip and freedom of movement also reduces elbow stress compared to fixed bars.

---

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Elbows moving	Upper arms swing forward/back	Recruits shoulders, reduces tricep work	Pin elbows to sides, imagine them locked
Using momentum	Body rocks back and forth	Cheating reps, injury risk	Slight forward lean, stay still
Not pulling rope apart	Rope stays together at bottom	Miss lateral head emphasis	Actively split rope at full extension
Letting weight slam	Cable crashes back to start	No eccentric work, tendon stress	Control the return slowly
Standing too far	Angle pulls you backward	Balance issues, can't maintain form	Stand 1-2 feet from machine

Most Common Error

Elbows drifting forward — when elbows come forward during the pushdown, the anterior deltoids take over. Keep elbows locked to your sides throughout the entire movement.

Self-Check Checklist

• Elbows stay pinned to sides (don't move forward/back)
• Only forearms move during exercise
• Pulling rope ends apart at bottom
• Controlling weight on the way up (2-3 seconds)
• Slight forward lean maintained throughout

---

🔀 Variations

By Attachment

Rope (Standard)

Aspect	Details
Grip	Neutral (palms facing)
Benefit	Can pull apart, max ROM, joint-friendly
Best for	Hypertrophy, lateral head emphasis

Straight Bar

Aspect	Details
Grip	Overhand (palms down)
Benefit	More weight typically, fixed pattern
Best for	Strength, overall mass

V-Bar

Aspect	Details
Grip	Angled (semi-neutral)
Benefit	Comfortable wrist position, good weight capacity
Best for	Joint comfort, balanced development

Single-Arm

Aspect	Details
Grip	One handle at a time
Benefit	Fix imbalances, more ROM
Best for	Correcting asymmetries, mind-muscle connection

By Position

Variation	Body Position	Effect
Standard	Slight forward lean	Balanced tricep activation
Upright	Torso vertical	More lateral/medial head
Leaning Forward	Greater forward lean	More long head involvement

---

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Hypertrophy	3-4	10-15	60-90s	Moderate	1-2
Endurance	2-3	15-20+	45-60s	Light-Moderate	2-3
Pump/Finisher	2-3	20-30	30-45s	Light	0-1

Workout Placement

Program Type	Placement	Rationale
Push day	After compound pressing	Isolation work when triceps pre-fatigued
Arm day	First or second tricep exercise	Primary tricep builder
Upper body	End of workout	Isolation finisher

Frequency

Training Level	Frequency	Volume Per Session
Beginner	2-3x/week	2-3 sets
Intermediate	2-3x/week	3-4 sets
Advanced	3x/week	3-5 sets

Progression Scheme

Progressive Overload

Add weight conservatively on tricep pushdowns. Maintaining perfect elbow position is more important than adding weight. Once form breaks down, you've gone too heavy.

---

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Band Tricep Pushdown	No cable access, rehabilitation
Light Weight Rope Pushdown	Learning movement pattern
Overhead Tricep Extension	Different angle, less weight needed

Progressions (Harder)

Exercise	When Ready	Link
Weighted Dip	Compound tricep builder
Close Grip Bench Press	Heavy loading for triceps

Alternatives (Same Goal, Different Movement)

Different Attachments

Alternative	Benefit
Tricep Pushdown (Straight Bar)	More weight capacity
Tricep Pushdown (V-Bar)	Wrist-friendly
Single-Arm Cable Pushdown	Fix imbalances

Free Weight Options

Alternative	When to Use
Overhead Dumbbell Extension	No cable machine
Skull Crusher	Want barbell variation
Close Grip Push-Up	Bodyweight only

---

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Elbow tendinitis	Direct stress on tricep tendon	Reduce weight, try overhead extension
Wrist pain	Grip stress	Try V-bar attachment, wrist wraps
Shoulder impingement	Can occur if elbows drift forward	Keep elbows pinned, perfect form

Stop Immediately If

• Sharp pain in elbow or tricep tendon
• Numbness or tingling in hands
• Shoulder pain (elbows likely moving)
• Cannot control the weight (going too heavy)

Form Degradation Signs

Watch for these signs you're going too heavy:

1. Elbows starting to move forward
2. Body rocking to create momentum
3. Cannot complete full range of motion
4. Weight slamming back to starting position

---

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Elbow	Extension/Flexion	0-130° flexion	🟡 Moderate
Wrist	Stability	Neutral position	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Elbow	Full extension	Straighten arm completely	Tricep stretches, gradual loading
Wrist	Neutral grip comfortable	Hold rope without pain	Try different attachments, wrist mobility

Joint Health Note

Tricep pushdowns are generally very safe for joints when performed correctly. The cable provides smooth resistance and the isolation nature means no other joints are stressed. Key is keeping elbows stationary.

---

❓ Common Questions

Is rope better than bar for tricep pushdowns?

Rope allows you to pull the ends apart at full extension, which increases lateral head activation and provides a more complete contraction. It's also more wrist-friendly due to the neutral grip. However, bars allow more weight typically. Ideally, use both at different times for variety.

Should my elbows stay completely still?

Yes, this is critical. Your upper arms should remain stationary, pinned to your sides throughout the entire movement. Only your forearms move. If your elbows are moving forward, you're using your shoulders and reducing tricep activation.

How far apart should I pull the rope at the bottom?

Pull the rope ends 6-12 inches apart at full extension. You should feel an extra squeeze in your triceps, particularly the lateral head (outside of arm). Don't pull so far apart that it feels unnatural or you lose tension.

Can I do tricep pushdowns every day?

Yes, with appropriate volume. Triceps recover relatively quickly. If you keep it to 2-3 sets and don't train to failure, you can include tricep pushdowns 4-6 days per week. Just watch for signs of overtraining (joint pain, strength decrease).

Why does my elbow hurt?

Usually from: (1) Too much weight, (2) Elbows moving instead of staying pinned, (3) Not controlling the eccentric, (4) Overuse/too much volume. Reduce weight, perfect your form, and if pain persists, rest and see a healthcare provider.

---

📚 Sources

Biomechanics & Muscle Activation:

• ExRx.net Muscle Directory — Tier C
• ACE Exercise Library — Tier B

Programming:

• Renaissance Periodization — Tier B
• Stronger By Science — Tier B

Technique:

• NASM Exercise Database — Tier B
• Bodybuilding.com Exercise Guide — Tier C

---

For Mo

When to recommend this exercise:

• User wants to build bigger triceps
• User needs isolation work after compound pressing
• User has elbow-friendly equipment (cable machine)
• User is any experience level (beginner-friendly)

Who should NOT do this exercise:

• Acute elbow tendinitis → Suggest rest, then Overhead Extension
• No cable machine access → Suggest Overhead Dumbbell Extension or Skull Crusher
• Severe wrist pain → Try V-bar attachment or Overhead Extension

Key coaching cues to emphasize:

1. "Pin your elbows to your sides - imagine they're glued there"
2. "Pull the rope apart at the bottom - really squeeze"
3. "Control it on the way up - don't let it slam back"

Common issues to watch for in user feedback:

• "I don't feel it in my triceps" → Check elbow position (likely moving forward)
• "My elbows hurt" → Reduce weight, check form, may need rest
• "The weight keeps pulling me forward" → Standing too far from machine

Programming guidance:

• Pair with: Bicep work (for balance), overhead tricep extension (different angle)
• Avoid same day as: Excessive other tricep isolation (can overtrain)
• Typical frequency: 2-3x per week

Progression signals:

• Ready to progress when: Can complete 3x12 with perfect elbow position, good control
• Regress if: Elbows start moving, cannot control eccentric, elbow pain

---

Last updated: December 2024