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Strength Training · Bodybuilding

Rope Triceps Pushdown

The rope triceps pushdown trains the backs of your upper arms by straightening your elbows against cable resistance. The rope lets your hands separate slightly at the bottom.

  • Beginner
  • Isolation
  • Low injury risk
  • Rest 1 min
Video by V Shred on YouTube

How to do it

  1. Attach the rope to a high cable pulley.
  2. Stand facing the pulley with your feet about hip-width apart.
  3. Grasp the rope ends with your palms facing each other.
  4. Position your elbows beside your ribs, bent roughly 90 degrees.
  5. Press the rope toward your thighs by straightening your elbows.
  6. Separate the rope ends slightly as you reach the bottom.
  7. Bend your elbows slowly to return to the starting position.

Form cues

  • Keep your wrists straight.
  • Keep a soft bend in your knees.
  • Exhale as you press.

Common mistakes

  • Swinging your torsoReduce the weight until you can complete each rep without rocking forward or backward.
  • Driving your elbows backwardKeep your upper arms still so the movement comes from your elbows rather than your shoulders.
  • Snapping into full extensionFinish each press smoothly instead of jolting your elbows straight.

Safety

Too much weight or jerky repetitions can irritate your elbows or wrists. Losing your grip can let the rope recoil toward the pulley.

  • Check that the rope attachment is securely clipped in before starting.
  • Start light and increase the load in small increments.
  • Let the weight stack settle fully before releasing the rope.

If pressing causes elbow or wrist pain, try a lighter load or a different handle, and seek physiotherapist advice if discomfort persists.

Muscles worked

Front
Back

Primary muscles

  • Triceps

Equipment

  • Cable Column
  • Cable Rope Attachment

Sets and reps

Sets
2–3
Target
10–15 reps
Rest
1 min

Choose a weight that leaves you able to perform about two more controlled reps at the end of each set.

Variations

Easier

Workout plans with Rope Triceps Pushdown

Build muscle · intermediate

4-Day Upper Lower Workout Plan for Men Over 50

This muscle-building plan gives men over 50 a structured upper lower routine across 4 training days. Barbell lifts anchor the sessions, with dumbbell, cable and machine work alongside walking or cycling. It offers a clear schedule for lifters with intermediate training experience.

4 days / week · 60 min estimated · Barbell Collar, Olympic Flat Bench, Powerlifting Barbell, Weight Plate, Adjustable Bench, Dumbbell, Upright Utility Bench, Lat Pulldown Bar, Lat Pulldown Machine, Cable Column, Cable Rope Attachment, Treadmill, Power Rack, Rack Safety Supports, Barbell, Standing Calf Raise Machine, Exercise Mat, Upright Exercise Bike, Close-Grip Row Handle, Lat Pulldown / Low Row Station, Chest Press Machine, Leg Extension Machine, Seated Leg Curl Machine, Seated Calf Raise MachineExplore the plan