To do a machine triceps rope pushdown, set the pulley high, tuck your elbows, and press the rope down and slightly apart. It targets the triceps most. The most common mistake is letting the elbows drift forward, so keep them pinned to your sides and use a lighter weight. Progress by adding reps with the same elbow position, then add a small weight increase.
Step-by-step form
- Set up: Set the pin and attach a rope handle.
- Brace: Stand tall with feet hip width and elbows at your sides.
- Initiate: Take a small step back to keep cable tension.
- Main rep path: Press the rope down and split the ends at the bottom.
- Hardest point: Pause with elbows straight and shoulders down.
- Finish: Return the rope to chest height under control.
- Reset: Re-brace and repeat with the same stance.
Who this variation is for
This is ideal for beginners who want a triceps exercise that feels smooth on the elbows.
- Best fit: Learning strict triceps reps with a comfortable grip
- Not ideal when: Elbow pain appears even at light loads
- Better option if not ideal: Straight bar pushdown with a lighter load
Setup and equipment
Keep the same stance and elbow position each set for consistent reps.
- Setup position: Feet hip width, chest tall, elbows pinned
- Equipment setup checks: Pulley high, rope centered, pin secure
- Start load/resistance: A load you can control for 10-15 reps
- Bracing and breathing plan: Inhale before the press, exhale at lockout
Muscles worked and movement pattern
This is elbow extension with a neutral grip that lets the wrists rotate naturally. You should feel the triceps, not the shoulders.
| Role | Muscles |
|---|---|
| Primary | Triceps |
| Secondary | Forearms |
| Stabilizers | Core, shoulders |
At a glance
- Variation: Machine triceps rope pushdown
- Best for: Learning elbow-friendly triceps reps
- Primary muscles: Triceps
- Equipment: Cable machine, rope handle
- Difficulty: Beginner
- Primary goal: Hypertrophy
How to check your form
- Elbows stay pinned to your ribs.
- Rope splits slightly at the bottom.
- Shoulders stay down and back.
- Lowering takes 2-3 seconds.
- Torso stays still with no sway.
Beginner mistakes and quick fixes
| Mistake | Why It Happens | Fix |
|---|---|---|
| Elbows drift forward | Load is too heavy | Reduce the load and keep elbows back. |
| Not splitting the rope | Stopping too early | Press to full lockout and split the ends. |
| Leaning into the cable | Trying to move more weight | Stand tall and use a lighter pin. |
What you should feel
- At the start of each rep: Cable taut, elbows tight to ribs
- During lowering or lengthening: Triceps stretching under control
- During the hardest point: Strong triceps contraction at lockout
- At lockout or finish: Straight elbows without shoulder shrug
- If you feel joint pain: Reduce load and shorten the range
Regressions (Easier Versions)
- Lighter pin weight with slower tempo
- Shorter range keeping elbows fixed
Progressions (Harder Versions)
- 1-second pause at lockout each rep
- Add 2.5-5% load once all sets hit top reps
Alternatives by Equipment
| Alternative | When to use it | Why it helps |
|---|---|---|
| Straight bar pushdown | When you want a fixed grip | Keeps elbows tight and stable |
| Barbell skullcrusher | When you want a bench variation | Emphasizes triceps stretch |
| Dumbbell overhead extension | When you want more range | Adds shoulder flexion |
How many sets and reps for beginners
Keep reps smooth and stop 1-2 reps shy of failure so elbows stay happy.
For Strength
- Sets: 3-4
- Reps: 6-10
- Rest: 90-150 sec
- Frequency: 1-2x/week
- Progression rule: Add 1-2 reps before adding load.
For Muscle Growth
- Sets: 3-4
- Reps: 10-15
- Rest: 60-90 sec
- Frequency: 2-3x/week
- Progression rule: Add reps to the top of the range, then add load.
For Skill / Return to Training
- Sets: 2-3
- Reps: 8-12
- Rest: 60-90 sec
- Frequency: 2x/week
- Progression rule: Slow the lowering phase before adding reps.
4-week example progression
| Week | Sets x reps | Load or difficulty target | Goal |
|---|---|---|---|
| 1 | 3 x 12 | Light load | Learn rope split |
| 2 | 3 x 14 | Same load | Add controlled reps |
| 3 | 4 x 10 | Slightly heavier | Keep elbows pinned |
| 4 | 4 x 12 | Same load | Stable tempo and lockout |
Checklist before your first set
- Confirm setup height/position: Pulley high, rope centered, elbows pinned.
- Confirm breathing/bracing plan: Stand tall, ribs down, exhale at lockout.
- Confirm target rep range before first set: Pick a load for 10-15 clean reps.
Safety and Contraindications
This should feel like elbow extension without sharp pain. Stop if the elbow joint feels pinchy or unstable.
- Stop the set if: Sharp elbow pain or numbness appears.
- Use caution if: You have a recent elbow or shoulder flare-up.
- Safer substitutions: Straight bar pushdown, lighter load, shorter range.
FAQs
Is the rope pushdown better than the straight bar?
For many people, yes. The rope lets the wrists rotate and can feel smoother on the elbows.
How far should I split the rope?
Only a few inches at the bottom. Focus on locking out the elbows, not cranking the rope wide.
Should I lean forward?
A slight hinge is fine, but keep your torso still. If you are rocking, the load is too heavy.
How often should I train rope pushdowns?
Most beginners do well with 2 sessions per week, keeping one day lighter.
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