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Instructions
- Stand upright facing the high pulley with feet shoulder-width apart and knees slightly bent.
- Grab the rope attachment with a neutral grip, elbows tucked close to your torso.
- Pull the rope downward by extending your arms fully until they are straight at your sides.
- Hold for a brief pause and contract your triceps at the bottom.
- Slowly return the rope to the starting position under control.
Technical Tips
- Keep elbows stationary throughout the movement.
- Avoid swinging or using momentum.
- Separate the rope slightly at the bottom for full triceps engagement.
- Maintain a neutral spine and tight core.
Breathing Tips
- Exhale while pushing the rope downward.
- Inhale while returning to the starting position.
Medical restrictions
- Avoid if suffering from severe elbow tendinitis or recent triceps injury.
- Use caution with shoulder impingement conditions.
The Triceps Pushdown with Rope Attachment is a fundamental cable-based isolation exercise that targets the triceps muscles, particularly effective for enhancing arm size and strength. Using a rope attachment on a high pulley, this movement allows for a greater range of motion and better contraction at the bottom phase, making it superior in some contexts compared to bar variations. It is a staple in bodybuilding, fitness, and strength training programs due to its simplicity, effectiveness, and adaptability across skill levels. The rope allows the wrists to rotate naturally, reducing joint strain and enabling a deeper triceps activation, especially when the rope is spread apart at the end of the movement. Regular integration of this exercise supports upper arm development and can complement compound pressing exercises by reinforcing lockout strength. Ideal for hypertrophy-focused workouts, this pushdown variation is widely used to isolate and exhaust the triceps after heavy compound lifts. It also provides a safe, controlled way to target the arms, making it suitable for beginners and advanced lifters alike.
What muscles do I target with the rope triceps pushdown?
The rope triceps pushdown primarily targets the triceps, especially all three heads—long, lateral, and medial—while also engaging the forearms for grip stability.
How should I hold the rope during the triceps pushdown?
Hold the rope with a neutral grip and keep your elbows close to your body. At the bottom, spread the rope ends to maximize triceps contraction.
Is the rope pushdown better than the straight bar version?
The rope pushdown offers a better range of motion and allows wrist rotation, which can lead to more complete triceps activation and reduced joint strain.
Can I do rope pushdowns every arm day?
Yes, rope pushdowns can be safely included in most arm workouts, especially as a finishing isolation exercise for triceps hypertrophy.
How many reps should I do for triceps pushdowns?
For muscle growth, aim for 10–15 controlled reps per set with moderate to high volume depending on your training goal.