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Triceps Pushdown - Rope Attachment

A beginner strength exercise for the triceps, done with a cable.

Triceps Pushdown - Rope Attachment: starting positionTriceps Pushdown - Rope Attachment: finishing position
Main muscles
Triceps
Equipment
Cable
Level
Beginner
Type
Isolation
Movement
Push

How to do the Triceps Pushdown - Rope Attachment

  1. Attach a rope attachment to a high pulley and grab with a neutral grip (palms facing each other).
  2. Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the rope with the palms facing each other. This is your starting position.
  3. Using the triceps, bring the rope down as you bring each side of the rope to the side of your thighs. At the end of the movement the arms are fully extended and perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
  4. After holding for a second, at the contracted position, bring the rope slowly up to the starting point. Breathe in as you perform this step.
  5. Repeat for the recommended amount of repetitions.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Triceps Pushdown - Rope Attachment

Questions

What muscles does the Triceps Pushdown - Rope Attachment work?

Mainly the triceps.

Is the Triceps Pushdown - Rope Attachment good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Triceps Pushdown - Rope Attachment?

Good alternatives that train the triceps: Cable Incline Triceps Extension, Cable Lying Triceps Extension, Cable One Arm Tricep Extension or Cable Rope Overhead Triceps Extension.

How many sets and reps of the Triceps Pushdown - Rope Attachment should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).