Triceps Pushdown - Rope Attachment
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.
How to program the Triceps Pushdown - Rope Attachment
Sets and reps
As an isolation movement, the Triceps Pushdown - Rope Attachment is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Triceps Pushdown - Rope Attachment is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Triceps Pushdown - Rope Attachment work?
The Triceps Pushdown - Rope Attachment primarily targets the Triceps.
What equipment do I need for the Triceps Pushdown - Rope Attachment?
You need Cable. Difficulty level: Beginner.
How many sets and reps of the Triceps Pushdown - Rope Attachment should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
