Rope Pushdown

Attach a rope to a high cable pulley. Hold one end in each hand with palms facing inward, step into a stable stance, and set the elbows close to the sides. Keep the upper arms steady as you extend the elbows and guide the rope ends toward the outsides of your thighs. Pause with straight but unforced elbows, then let the rope return slowly by bending the elbows. Avoid rocking the torso or turning the movement into a shoulder push.

Rope Pushdown primarily trains the triceps. The exact demand depends on your setup, range, and chosen load.

Set the shoulder and upper-arm position before extending the elbows. Use elbow movement to move the load, keeping wrists aligned with the grip. Control the return; avoid using torso momentum or forcing an uncomfortable shoulder position.

Related options include Cable Rope Overhead Triceps Extension, Tricep Pushdown, Cable Incline Triceps Extension. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.