Triceps exercise

Tricep Rope Pushdown

How to do the Tricep Rope Pushdown with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Attach a rope handle to the high pulley of a cable station. Keeping your elbows tucked in at your sides grab the handle, tense your core, and bring your hands down until your arms are fully extended, then return to the starting position. Only your forearms should move.
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Illustration showing the Tricep Rope Pushdown
Targets

Muscles worked

Triceps muscle Triceps Primary Shoulders muscle Shoulders Secondary
Gear

Equipment

Hilo pulley cable Hilo pulley cable
Technique

How to do the Tricep Rope Pushdown

  1. 1 Attach a rope handle to the high pulley of a cable station.
  2. 2 Keeping your elbows tucked in at your sides grab the handle, tense your core, and bring your hands down until your arms are fully extended, then return to the starting position.
  3. 3 Only your forearms should move.