Rope Pushdown (Machine)
How to do it
Stand facing the machine with its rope attachment set high and hold one end in each hand with your elbows tucked beside your torso. Extend both elbows to press the rope down, separate the ends slightly at lockout, then return slowly until the forearms rise without letting the upper arms drift forward.
Setup
Adjust the high pulley and attach the rope, then stand close enough that the cable stays vertical. Use a neutral grip with wrists straight, feet stable, elbows beside the ribs, shoulders down, and torso tall.
Where you should feel it
Through both triceps along the guided resistance path, with the forearms holding the rope and the core preventing rocking. Keep the shoulders and upper arms fixed.
When to use it
Use for stable bilateral triceps hypertrophy when the machine provides a convenient guided resistance path. Controlled sets of 8-20 reps fit well.