Tricep Rope Pushdown

The tricep rope pushdown is a skill exercise that strengthens the back of your upper arms. It uses a rope handle fixed to a high point so you can press straight down while your elbows stay at your sides.

Stand facing the attachment with your feet about shoulder-width apart and a slight bend in your knees. Grab one end of the rope in each hand with your palms facing each other. Start with your elbows tucked in at your ribs and your forearms angled up toward the rope.

Press the rope down by straightening your arms until your elbows are fully locked. At the bottom, pull the ends of the rope slightly apart so your palms face down. Let the rope rise back up with control, stopping once your forearms are back at the start angle, then repeat.

Breathe out as you push down and breathe in as the rope returns. Keep your chest up and your shoulders still throughout the set. To make it easier, shorten the range of motion. To make it harder, add a brief pause at full extension or slow down the upward return.

Fault: Elbows drift forward or flare out to the sides. Fix: Pin your upper arms to your ribs and only move at the elbows.

Fault: Shoulders round forward or shrug up. Fix: Stand tall, pull your shoulder blades gently back, and keep your chest up.

Fault: Swinging the torso to push the rope down. Fix: Brace your core, keep a slight knee bend, and move only your forearms.