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Triceps · Beginner

Rope Triceps Pushdown

Rope triceps pushdown that allows the hands to separate at lockout.

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Rope Triceps Pushdown demonstration

Exercise overview

Training details

Triceps

Equipment

Cable

Sets × reps

3 × 15

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Attach a rope to a high cable pulley and hold one end in each hand.
  2. 02Stand facing the machine with your elbows close to your sides.
  3. 03Start with your forearms bent and your chest lifted.
  4. 04Push the rope downward by extending your elbows.
  5. 05Separate the rope slightly at the bottom, then return slowly with control.

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Variations

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteParallel Bar DipsComparable substituteLever Triceps Dip (plate loaded)Comparable substituteBench PressComparable substituteDumbbell Row to KickbackComparable substituteClose-Grip Push-UpComparable substituteBand Tate Press

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