Arms · Isolation

Rope Pushdown

A pushdown with a rope that lets you spread the hands for a stronger contraction.

MAIN MUSCLE
Triceps
EQUIPMENT
Cable
LEVEL
Beginner
REPS
10-15
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Attach a rope to a high pulley and grip the ends with palms facing in.

  2. Keep the elbows tucked and the torso slightly forward.

  3. Push down and spread the rope ends apart at the bottom.

  4. Return slowly to the start.

COMMON MISTAKES

  • Elbows flaring out; keep them pointing forward and close together.
  • Moving the upper arm; only the forearm should move.

TIPS

  • Fully lock out and squeeze the triceps at the end of every rep.

QUESTIONS

Which muscles does Rope Pushdown work?

The main muscle is Triceps.

How many reps should I do?

FORGE suggests 10-15 reps for Rope Pushdown. The app adjusts sets and reps to your goal and level.

What can I do instead of Rope Pushdown?

These train the same muscles: Triceps Pushdown, Overhead Cable Triceps Extension, Skull Crusher.