Why it matters

The Rope Pushdown builds strength and size in your triceps. As an isolation movement, it targets those muscles directly to build size and balance.

How to do it

Set the pulley to the right height, attach the handle, and step back to remove the slack before your first rep.
Set your upper arms in position and keep your elbows pointing forward.
Start with the resistance under control and your elbows fixed.
Straighten your elbows to a full lockout.
Squeeze your triceps at full lockout.
Bend your elbows under control back to the start.

Letting the elbows flare and drift to recruit the shoulders.

Flaring brings your shoulders in and takes the work off your triceps.

Instead Keep your elbows tucked and pointing forward throughout.
Stopping short of a full lockout.

Skipping lockout leaves the peak triceps contraction untrained.

Instead Straighten your arms completely at the end of each rep.
Using body swing or momentum to move through the rep.

Body english takes the work off the muscle you are trying to train.

Instead Keep your torso still and move only at the elbow joint.
Letting the cable yank your arm back at the end of the rep.

Giving in to the cable skips the lowering phase, cutting the work in half.

Instead Control the return against the cable tension rather than giving in to it.

Tempo: Extend with intent, return for about two counts.
Breathing: Exhale as you extend, breathe in as you return.
Range of motion: Move from a full stretch at the elbow to a complete lockout. Take the triceps through its full working range each rep.
Setting up: Set the pulley to the right height, attach the handle, and step back to remove the slack before your first rep.
If you are new to it: Use a load light enough to keep your elbows still.
Once it is easy: Pause at full lockout for a one-count contraction.