Exercise library

CABLE · BEGINNER

Rope Triceps Pressdown

Triceps

CONTROLLED RANGE
01

Setup

  1. Set the cable high and hold the rope with neutral wrists.
  2. Stand tall with elbows beside the ribs.
02

Execution

  1. Extend the elbows and separate the rope gently at the bottom.
  2. Return until the forearms are just above parallel.
03

Feel and control

  • Pin elbows
  • Move only forearms
  • Finish long
04

Avoid

  • Leaning bodyweight onto the rope
  • Elbows drifting forward
  • Shrugging
BREATHING

Exhale down; inhale up.

TEMPO

2 seconds down, 1 second squeeze, 3 seconds up

SAFETY

Keep wrists neutral and avoid forcing the elbows into painful lockout.