How to perform the Triceps Pushdown (Rope)
- 1Attach a rope to the high pulley of a cable machine. Stand facing the machine and grip one end of the rope in each hand, thumbs pointing up.
- 2Position your elbows at your sides, bent to roughly 90 degrees. Stand upright with your core braced — this is the start position.
- 3Drive your forearms downward until your elbows are fully extended. At the bottom, pull the rope ends slightly apart and outward.
- 4Squeeze the triceps hard at full lockout for one second.
- 5Allow the rope to travel back up slowly (2-3 seconds), keeping your elbows pinned to your sides and not letting them drift forward.
Coach tips
- Separate the rope ends at lockout — this outward flare activates the lateral and medial heads of the triceps at peak contraction more effectively than a straight push.
- Keep your elbows stationary and close to your body. They should not travel forward or lift as you push down.
- Stand upright and resist leaning forward. Using your bodyweight to push the rope down reduces triceps tension.
- The rope allows natural wrist rotation — let your wrists find a comfortable position rather than forcing a fixed grip.
- Control the eccentric phase (rope going back up) for 2-3 seconds. Slow lowering builds as much muscle as the push.
Train triceps smarter
One rep, one set. Hypro turns the Triceps Pushdown (Rope) into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Triceps Pushdown (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 Pushdown (Rope) fits right into proven hypertrophy and strength templates.
For optimal triceps hypertrophy: aim for 10-20 weekly sets at 65-80% of your 1RM with 1-2 reps in reserve.
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