EXERCISE GUIDE
Rope Pushdown
Use a dual-ended rope on a high pulley to train the back of the upper arms. Extend the elbows while keeping the upper arms near your sides.
01Muscles used
Main muscles
- Triceps brachii
Assisting & stabilizing muscles
- Anconeus (assists elbow extension)
- Forearm muscles (grip and wrist stability)
- Shoulder-region and trunk muscles (upper-arm and postural stability)
Assisting roles include movement support and postural stability. Their contribution varies with form and load.
02See the movement
Illustrations are reproduced from the exercise PDF. Select an image to enlarge it.
03How to perform
- Secure a dual-ended rope to the high cable. Face the machine with a steady stance and grip just above each end stop.
- Soften the knees and align wrists with forearms. Bend the elbows comfortably, keeping the upper arms near the sides and the cable engaged.
- Extend the elbows to press down while shoulders and upper arms remain nearly still. Let the rope ends separate modestly and pause briefly.
- Bend the elbows slowly to return without letting the upper arms drift forward. Control the stack without dropping or slamming it.
04Technique cues
- Avoid shoulder or torso swing and do not use bodyweight to press down.
- Maintain closed grips on both branches with aligned wrists, without bending or twisting them.
- Keep separation modest and control the return. The rope does not completely isolate one triceps head.
05Cautions
- Do not snap the elbows straight or arch the lower back strongly.
- Use a load that permits a steady grip and posture. Stop for elbow, wrist or shoulder pain.
- Follow the machine instructions for secure attachment and adjustments.