How to perform the Bent Over Rope Pushdown
- 1Stand facing a cable machine with the rope set high, grab the rope with both hands, take a small step back, bend slightly at the hips, soften your knees, and keep your back flat with elbows close to your sides. Lean your chest slightly toward the cable so the rope is just in front of you and brace your abs.
- 2Press the rope down and slightly away from your body until your arms are straight and you feel a strong squeeze in the back of your arms, then slowly let the rope come back up under control. Breathe out as you push the rope down and breathe in as you return to the starting position, keeping your upper body still the whole time.
Coach tips
- Pick a weight that lets you move smoothly without using your back or swinging your body. Keep your elbows close to your sides instead of letting them drift forward or backward. Focus on squeezing your triceps at the bottom of each rep and avoid letting the weight pull your arms up too fast.
Train triceps smarter
One rep, one set. Hypro turns the Bent Over Rope Pushdown into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Bent Over Rope Pushdown weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much triceps you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Bent Over Rope Pushdown fits right into proven hypertrophy and strength templates.
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