Rope Pushdown

Muscle Groups Involved

Triceps - Lateral He - Primary
Triceps - Primary

Highlights

Brace your core hard and lean forward to control the weight.
Upper arms should be 10-20 degrees away from your torso.
Straighten arms fully at the bottom of the exercise.
Allow your elbows to bend more than 90 degrees at the top but maintain tension in your muscles.
Keep a neutral wrist position throughout the entire movement.
Think about pushing with your pinky knuckles to get a better contraction in the outer head of your triceps.
Keep a neutral neck and spine

Description

The Rope Pushdown is a classic exercise that targets the outer head of the tricep while still challenging the entire muscle. Perform this exercise from a standing position with a braced core. Lean

The Rope Pushdown is a classic exercise that targets the outer head of the tricep while still challenging the entire muscle. Perform this exercise from a standing position with a braced core. Lean forward at the hip by 15-25 degrees and allow your upper arm to move away from your torso until it is vertical with respect to the floor. Press the weight down by pushing through your pinkies and follow through as if you were moving your hands behind your body without actually moving them behind your torso. Pause at the bottom and squeeze your triceps hard. Under control, allow the weight to come back up until your elbows break 90 degrees. Maintain tension on the muscle and repeat.

Common Mistakes

Slow, controlled movements are best. A forward lean will allow you to use m

Slow, controlled movements are best. A forward lean will allow you to use more weight. A staggered stance will also allow for more weight and control.

Pro Tips

Imagine pushing through your pinky knuckles to increase the activation of y

Imagine pushing through your pinky knuckles to increase the activation of your triceps muscle. Longer ropes allow for a greater range of motion, making the exercise more effective.

Purpose

The outer head of the triceps is the most important visually from the front

The outer head of the triceps is the most important visually from the front and the side. Preferentially building his muscle will fill your sleeves and give the appearance of having a more muscular arm.

Form

Your elbows and upper arms should be about 10-20 degrees away from your tor

Your elbows and upper arms should be about 10-20 degrees away from your torso at all times. Your elbows should be straight at the bottom of the exercise and go above 90 degrees of bending at the top of the exercise.