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Exercise library · Arms

Triceps Pushdown (Rope).

Cable exercise for constant tension on triceps.

Also known as: Rope Pushdown, Cable Triceps Pushdown, Triceps Extension (Rope), Cable Rope Pushdown, Rope Tricep Extension

BeginnerCable machine
The numbers
Sets
3–4
Reps
10–15
Rest
30–60 s
The play-by-play

How to do it.

  1. Step 01

    Attach rope to high pulley

  2. Step 02

    Grip rope with elbows tucked

  3. Step 03

    Push rope down to thighs

  4. Step 04

    Spread rope ends at bottom for contraction

  5. Step 05

    Slowly return up to 90° elbow angle

  6. Step 06

    Repeat

What separates good from great

Pro cues.

  • Keep torso upright

  • Don't use shoulders

  • Control both directions

Common questions

Questions, answered.

What is the Triceps Pushdown (Rope)?
Cable exercise for constant tension on triceps.
What muscles does the Triceps Pushdown (Rope) work?
The Triceps Pushdown (Rope) primarily works your triceps. It also recruits your forearms as secondary movers.
What equipment do I need for the Triceps Pushdown (Rope)?
You need a cable machine to perform the Triceps Pushdown (Rope).
How many sets and reps should I do for the Triceps Pushdown (Rope)?
A typical prescription for the Triceps Pushdown (Rope) is 3–4 sets of 10–15 reps. Rest about 30–60 seconds between sets.
Is the Triceps Pushdown (Rope) good for beginners?
Yes. The Triceps Pushdown (Rope) is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.

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