About this exercise
The cable triceps pushdown with rope is a popular isolation exercise for the triceps. Using a rope attachment allows the hands to spread apart at the bottom, increasing the range of motion and peak contraction of the triceps.
Rope Pushdown
Step by step instructions, muscle activation and variants for the Rope Pushdown.
EasyTriceps
How to Perform
- Attach a rope handle to a high cable pulley and stand facing the machine
- Grip an end of the rope in each hand with a neutral grip, elbows tucked close to your sides
- Start with the rope at approximately chest height and feet shoulder-width apart
- Press the rope downward until your arms are fully extended, spreading the ends of the rope apart at the bottom
- Squeeze your triceps hard at full extension
- Slowly return the rope to the starting position, keeping your upper arms stationary
- Repeat for the desired number of repetitions
Muscle Activation
Primary
Triceps
Common Mistakes
Common mistakes content is coming soon.
About the Rope Pushdown
The Rope Pushdown is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.