Rope Pushdown: How-to, Tips & More
The Rope Pushdown is a beginner isolation exercise for your triceps. You do it with cable machine and rope attachment. It is a good fit when your goal is muscle growth.
Muscles worked
Triceps
Primary
How to do the Rope Pushdown
- Attach a rope to the high pulley and hold the ends.
- Pin your elbows to your sides.
- Push the rope down and spread the ends apart at the bottom.
- Let it rise slowly until your forearms are just above parallel.
Rope Pushdown tips
- Only your forearms move.
Sets and reps
Most lifters do well with 10 to 15 reps per set, and 10 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Cable machine, Rope attachment
Type
Isolation
Rope Pushdown alternatives
More triceps exercises
Band Overhead Triceps Extension
Resistance band
Bench Dip
Bench
Bench Dip (Knees Bent)
Bench
Body Up
Bodyweight
Bodyweight Triceps Extension
Bodyweight
Cable Overhead Tricep Extension
Cable machine
Frequently asked questions
What muscles does the Rope Pushdown work?
The Rope Pushdown mainly works your triceps.
How many sets and reps should I do?
A good starting point is 10 to 15 reps per set, and many lifters get the best results between 10 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Rope Pushdown good for beginners?
Yes. The Rope Pushdown is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Rope Pushdown?
You need cable machine and rope attachment.
Add Rope Pushdown to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
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