Triceps · Beginner

Rope Pushdown

Triceps

Equipment: Cable Station, Rope Attachment

How to do it

• Set a rope on a high pulley, one end in each hand
• Stand tall, brace, elbows tucked at your sides
• Press down, keeping your torso and upper arms still
• Split the rope apart at the bottom as your arms straighten
• Return slowly without letting your elbows rise

Common mistake

✕ LEANING OVER THE ROPE → ✓ STAND TALL, MOVE ONLY FOREARMS

Starting point: 3 sets × 10–15 reps, 60s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, frontiersin.org.