How to perform the Triceps Pushdown (Rope)
- 1Stand facing the cable machine with the rope attached to a high setting, grab each end of the rope with your palms facing in, step slightly back, and keep your elbows close to your sides with a slight forward lean and tight abs. Keep your shoulders relaxed and your feet about hip-width apart for balance.
- 2Press the rope straight down by straightening your arms until your hands are near your thighs and the rope ends separate, briefly squeeze your triceps, then slowly let your hands come back up under control without letting your elbows drift forward. Breathe out as you press the rope down and breathe in as you return to the starting position.
Coach tips
- Keep your elbows pinned close to your sides so your triceps do the work instead of your shoulders swinging the weight.
- Use a weight you can control smoothly instead of jerking or bouncing; the way down should feel slow and controlled.
- Stand tall with your chest up and abs tight to protect your lower back and keep the movement focused on your arms.
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.
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