Exercise guide

How to do triceps rope pushdown

Triceps — lateral head

Triceps rope pushdown starting position — correct set-up before the first rep
Start
Triceps rope pushdown finished position — the end of one repetition
End of rep

Step by step

  1. Set the rope high on the cable. Stand close to the stack with a slight forward lean, elbows pinned to your ribs.
  2. Start with the forearms at about parallel to the floor.
  3. Push down and spread the rope apart at the bottom, turning the pinkies out.
  4. Let the forearms come back up for 2 seconds, stopping before the elbows drift forward.

The cue that matters

CueUpper arms stay frozen. Only the forearms move.
AvoidUsing the shoulders and bodyweight to shove the stack down. If you're bobbing, go lighter.

Where this sits in the split

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