Arms · Triceps · Cable
Rope Pushdown
The rope pushdown is a triceps pushdown with a rope, splitting the ends apart at the bottom. Spreading the rope lets the arms straighten fully beside the thighs, which gives the triceps a stronger squeeze than a straight bar.
How to
Cable- 1 Rope on a high pulley, elbows tucked.
- 2 Push down and split the rope at the bottom.
- 3 Return slowly to 90°.
Tips
- Split the rope ends past the thighs at the bottom.
- Use a little less weight than on the bar version.
- Keep the wrists straight.
Common mistakes
- Letting the elbows lift as the rope rises.
- Hunching over the rope.
- Short reps without full extension.
Muscles worked
Main
- Triceps (lateral head)
Also working
- Triceps long and medial heads
Breathing and bracing
Breathe out as you push down, breathe in on the way up.
Sets and reps
- Muscle size
- 3–4 sets of 10–15 reps, 1 min rest
- Where it fits
- After a heavier triceps exercise, or as a finisher
Setup
- 1 Attach a rope to a high pulley.
- 2 Hold the rope ends with the palms facing each other.
- 3 Stand close and lean slightly forward, elbows tucked at the sides.
Technique in detail
- Push the rope down, keeping the elbows still.
- As the hands pass the thighs, pull the rope ends apart.
- Straighten the arms fully and squeeze.
- Return slowly until the forearms are about parallel to the floor.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
Why can't I lift as much as with the bar?
The rope takes more control and the split at the bottom is harder. Use about 10–20% less.
Should the rope ends touch my thighs?
They should finish beside the thighs, not in front of them, so the arms can straighten fully.
How do I stop the elbows moving?
Stand a little closer, lean forward less and lighten the weight.
Log it in Volu(me)
Add Rope Pushdown to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.