ExerciseGIF

Exercises / Rope tricep pushdown

Rope tricep pushdown GIF

Figure

Male figure; the female figure follows.

Muscles
Background

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Worked muscles

  • TricepsMusculus triceps brachii
  • ForearmsMusculi antebrachii
Equipment
Cable machine
Level
beginner
Loop
One repetition, 3.3 seconds

Get this animation

Part of the triceps extension pack, all 12 triceps extension variations: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the triceps extension pack, $29Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/rope-tricep-pushdown \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a rope tricep pushdown

  1. Attach a rope to a high pulley and grip one end in each hand.
  2. Stand close to the stack with your elbows tucked at your sides.
  3. Start with your forearms about parallel to the floor.
  4. Push the rope down until your arms are straight, spreading the ends apart at the bottom.
  5. Return slowly until your forearms are parallel again, keeping your elbows still.

Form tips

  • Keep your upper arms stationary throughout the entire movement to isolate the triceps effectively
  • Maintain an upright posture with your core engaged to prevent using momentum
  • Use a controlled tempo on both the downward and upward phases of the movement
  • At the bottom of the movement, pull the rope ends slightly apart to maximize tricep contraction
  • Start with lighter weight to master proper form before progressing to heavier loads

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