The rope triceps pushdown is a cable pushdown where you can split the rope at the bottom and squeeze the triceps harder.
1Starting position2End position
Setup
Clip a rope to the high pulley. Grab the ends, palms facing each other. Stand close to the stack, torso leaning slightly, elbows bent and tucked to your sides.
Execution
Grab the rope on the high pulley with a neutral grip, elbows pinned to your sides — starting position.
Exhale and push down, spreading the rope ends apart at the bottom.
Inhale and let the rope rise back up slowly.
Common mistakes
Elbows drifting forward and back — pin them to your sides, only your forearms move.
Rocking your torso to help — use a weight you can push down standing still.
Not splitting the rope at the bottom — pull the ends apart at the bottom, that's the hardest squeeze.
Letting it snap up — bring the rope back up under control to just short of a right angle.
Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.
