Rope pushdown
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Muscles worked
- High load
- Triceps · Lateral head
Primary muscles
How to do it
Take a rope at a high pulley, tuck the elbows into the ribs and keep the shoulders down. Push down and spread the rope apart at the bottom, squeezing the triceps, then return under control. Keep the upper arms locked in place and avoid leaning your bodyweight into the rep.
Form cues
- Spread the rope at the bottom
- Keep the shoulders down
Safety
Talk to a professional before this exercise if you have any of the following:
Elbow
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.