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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Triceps

Rope Pushdown

CableIsolationEasy to learn
Front
Back
Primary

Works

Triceps

You need

Cable station

Cable station setup →
How to do itPicture · 3 steps
  1. 1Elbows pinned to your sides
  2. 2Push down and spread the rope
  3. 3Let the forearms rise past 90°

Most common mistake

Leaning over the stack and pressing with the chest.

Watch a demo
A
For triceps
#5 of 20
See the full list →
Research
81
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 81
Target tension · 35%5/5
Loaded stretch · 25%2/5
Progression · 20%5/5
Low cost · 20%5/5

Simple and joint-friendly, but the long head never gets stretched.

How scores work

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  • STriceps Extension MachineMachine
  • SOverhead EZ-Bar ExtensionBarbell
  • AOverhead Dumbbell ExtensionDumbbell
  • SOverhead Cable ExtensionCable

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