Triceps Pushdown - Rope Attachment
The Triceps Pushdown - Rope Attachment primarily targets your Triceps. It requires cable and is best suited to beginner lifters.
Beginner level · Equipment: Cable · Isolation · Push
Primary muscles: Triceps
How to perform Triceps Pushdown - Rope Attachment
- Step 1. Attach a rope attachment to a high pulley and grab with a neutral grip (palms facing each other).
- Step 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.
- Step 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.
- Step 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.
- Step 5. Repeat for the recommended amount of repetitions.
Sample sets & reps for Triceps Pushdown - Rope Attachment
- Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
- Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
- Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Triceps exercises
- Band Skull Crusher — band
- Bench Dips — bodyweight
- Bench Press - Powerlifting — barbell
- Bench Press with Chains — barbell
- Board Press — barbell
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