Skip to content
Illustration of the Rope Triceps Pushdown: Elbows glued to the ribs, split the rope at the bottom and hold a beat.
isolation · Isolation

Rope Triceps Pushdown

Rope Triceps Pushdown is an isolation isolation movement for triceps, using Single Cable Column and Rope Attachment. 4 sets of 12-15, 1 min rest.

Primary muscle
Triceps
Equipment
Single Cable Column and Rope Attachment
Difficulty
Beginner
Sets and reps
4 × 12-15
Rest
60s
Force
push

How to do it

  1. 1
    Set up

    Rope on the high pulley, small forward lean, elbows at the sides.

  2. 2
    The cue that matters

    Elbows glued to the ribs, split the rope at the bottom and hold a beat.

  3. 3
    Work it

    4 sets of 12-15, resting about 1 minute between them.