Triceps Pushdown - Rope Attachment

What it is

This is an isolation exercise primarily targeting your triceps muscles. Using a cable machine with a rope attachment, you extend your elbows to effectively engage the back of your upper arms. It is a fundamental pushing movement for building strength and definition in this muscle group.

Technique tips

• Keep your upper arms locked at your sides throughout the movement.
• Fully extend your elbows at the bottom to maximize triceps engagement.
• Control the ascent, resisting the weight on the way up.
• Exhale as you push the rope down; inhale on the return.
• Maintain a slight forward lean with a straight torso.
• Keep your wrists straight and aligned with your forearms.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.