How to perform the Triceps Diverging Pressdown (Rope)
- 1Stand facing the cable machine with the rope attached above head height, grab each end with your palms facing in, and step back a little so the weight lifts off the stack, keeping your chest up, knees slightly bent, and elbows snug by your sides. Lean forward a bit from your hips so the rope hangs in front of you and start with your elbows bent about 90 degrees.
- 2Press the rope down by straightening your arms until your hands separate slightly and reach toward your thighs, then pause briefly and squeeze the back of your arms. Return the rope slowly and with control to the starting bend in your elbows, exhaling as you press down and inhaling as you let it come back up.
Coach tips
- Keep your elbows glued to your sides instead of letting them drift forward or flare out, so the triceps do most of the work.
- Choose a weight that lets you move smoothly without swinging your body or using your lower back to help the weight down.
- Think about pushing the rope slightly out to the sides at the bottom for a strong triceps squeeze, but don’t lock your elbows painfully straight.
Train triceps smarter
One rep, one set. Hypro turns the Triceps Diverging Pressdown (Rope) into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Triceps Diverging Pressdown (Rope) 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 Triceps Diverging Pressdown (Rope) fits right into proven hypertrophy and strength templates.
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