Triceps Pushdown - Rope Attachment

A cable tricep pushdown variation using a rope attachment, allowing increased range of motion and varied hand positioning.

Instructions

1. Attach a rope to a high pulley cable machine
2. Grip the rope with both hands using a neutral grip (palms facing each other)
3. Stand upright with a slight forward lean, keeping your torso relatively straight
4. Position your upper arms close to your body and parallel to the floor
5. Keep your elbows stationary throughout the movement
6. Press the rope downward and slightly apart by extending your elbows
7. Drive the rope down until your arms are fully extended
8. Bring each end of the rope toward the side of your thighs at full extension
9. Lower the rope with control back to the starting position

Tips

• The rope attachment allows hands to separate at the bottom, increasing the range of motion
• The neutral grip can be more comfortable for some individuals compared to a straight bar
• Separating the rope ends at the bottom provides additional tricep activation
• Keep constant tension on the triceps by not fully relaxing at the top
• The rope naturally accommodates different hand widths and grip preferences
• This variation is excellent for building tricep mass and endurance