Arms · Triceps extension
Rope Triceps Pushdown
The Rope Triceps Pushdown mainly trains your triceps.
One cable
Triceps rope
Stable
How to do it
- Stand close to the machine, torso leaning slightly forward
- Pin your elbows to your sides
- Push down and pull the rope apart at the bottom
- Return slowly to 90°
Coach’s tip
Only your forearms move. If your elbows drift forward, the weight is too heavy.
Setup
Pulley
Pulley at the top
Grip
Rope
Load
One cable
You need
Triceps rope
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (triceps extension). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Rope Triceps Pushdown work?
Mainly the triceps.
How do I set up the cable machine for the Rope Triceps Pushdown?
Pulley: Pulley at the top. Grip: Rope. You also need: Triceps rope.
What can I do instead of the Rope Triceps Pushdown?
For the same movement: Overhead Triceps Extension, Bar Triceps Pushdown and Cross-Cable Triceps Extension. In DCFT you swap with one tap.
DCFT
The Rope Triceps Pushdown in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.