Rope Pushdown (Cable)
Also called Rope Pushdown
How to do it
Stand facing a high pulley and hold the rope ends with your elbows tucked beside your torso. Extend both elbows to press the rope down, separate the ends slightly at lockout, then return under control until your forearms rise without letting your upper arms drift forward.
Setup
Attach a rope to a high pulley and stand facing the stack with feet stable and knees soft. Hold one rope end in each hand with neutral wrists, elbows pinned beside the ribs, shoulders down, and torso tall.
Where you should feel it
Through both triceps as the elbows straighten, with the forearms securing the rope and the core preventing torso sway. Keep the shoulders quiet and upper arms fixed.
When to use it
Use for bilateral triceps hypertrophy with continuous cable tension and a wrist-friendly neutral grip. Controlled sets of 8-20 reps work well.