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Exercise

Triceps Pushdown - Rope Attachment

Also known as: rope pushdown, tricep rope pushdown, cable rope pushdown, tricep rope extension

Triceps Pushdown - Rope Attachment — position 1Triceps Pushdown - Rope Attachment — position 2

Triceps Pushdown - Rope Attachment is a isolation exercise for the triceps. Main target: triceps lateral head. Also works: triceps medial head and triceps long head. Equipment: cable.

EquipmentCable
TypeIsolation
MovementPush
CategoryStrength

Muscles worked

Muscles worked in the Triceps Pushdown - Rope Attachment: primary in bright, secondary in light
Primary
Triceps lateral head
Secondary
Triceps medial headTriceps long head

How to do it

  1. Attach a rope attachment to a high pulley and grab with a neutral grip (palms facing each other).
  2. Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the rope with the palms facing each other. This is your starting position.
  3. Using the triceps, bring the rope down as you bring each side of the rope to the side of your thighs. At the end of the movement the arms are fully extended and perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
  4. After holding for a second, at the contracted position, bring the rope slowly up to the starting point. Breathe in as you perform this step.
  5. Repeat for the recommended amount of repetitions.

Used in these programs

4-Day Bodybuilding Split

Four days: chest and triceps, back and biceps, legs, shoulders and abs. More exercises per muscle than a 3-day split.

Intermediate · 4 times a week · Gym5-Day Body Part Split

Five sessions a week: chest, back, shoulders, legs, arms. Lots of volume for one muscle per session, then a week to recover.

Advanced · 5 times a week · GymArm Day at the Gym: Biceps & Triceps

Barbell, dumbbells and cables: close-grip bench, barbell curls, skull crushers, hammer curls and pushdowns.

Intermediate · once a week · Gym

Similar exercises

Triceps Pushdown - V-Bar Attachment
Cable
Triceps lateral head
Cable Concentration Triceps Extension
Cable
Triceps lateral head
Cable Triceps Kickback
Cable
Triceps lateral head
Triceps Pushdown
Cable
Triceps lateral headTriceps medial head
Cable One Arm Tricep Extension
Cable
Triceps medial headTriceps lateral head
Reverse Grip Triceps Pushdown
Cable
Triceps medial headTriceps lateral head

Alternatives with other equipment

Dumbbell Cross-Face Triceps Extension
Dumbbell
Triceps lateral head
Medicine Ball Close-Grip Push-Up
Medicine ball
Triceps lateral head
Body Tricep Press
Bodyweight
Triceps lateral headTriceps medial head
Machine Triceps Extension
Machine
Triceps lateral headTriceps medial head
Close-Grip Barbell Bench Press
Barbell
Triceps lateral headTriceps medial head
Close-Grip EZ-Bar Press
EZ curl bar
Triceps lateral headTriceps medial head
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