Rope Triceps Pushdown

Grip the rope with your shoulders down and your elbows tucked beside your body. Lean your torso forward slightly and brace your core so you do not sway.

Press the rope down, letting the ends open naturally as your arms reach full extension. Do not twist with your wrists—the rope should open as your triceps fully extend.

Slowly raise the rope and bend your elbows. Return under triceps tension while making sure your shoulders do not shrug.

You should feel the outer triceps contract as you separate the rope. The rope opens as a result of full triceps contraction, not wrist technique. If the triceps lose tension, the rope will not open.

Letting your elbows flare or twisting the rope too aggressively only fatigues your wrists and shoulders. It is fine to open the rope just a little; fix your elbow position first.

Exhale as you press down and inhale as you return. Steady breathing helps you maintain a consistent triceps contraction.

Pause for 1 second at full extension and gently separate the rope ends. How far the rope opens matters less than whether your triceps are actually contracting.