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Triceps Pushdown (Rope)
Exercise Description:
This cable-based triceps isolation movement uses a rope attachment to enhance range and emphasize the lateral head of the triceps.

Benefits:

Allows full extension with wrist separation

Targets lateral and long head

Low joint stress and elbow strain

“Cable pushdowns elicit high triceps activation, particularly with rope attachment allowing greater range.” — Gottschall JS, Journal of Sports Science & Medicine

Variations:

Single-arm rope pushdowns

Overhead rope extensions

Drop sets for volume

How-To:

Attach a rope to a high pulley.

Grip both ends, elbows close to the torso.

Push down, separating the rope at the bottom.

Pause and contract, then return to start.