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Tricep Rope Pushdown

The tricep rope pushdown is one of the most popular cable exercises for building the back of the arms. Simple to set up and easy to adjust, it provides continuous cable resistance while allowing you to isolate the triceps through a controlled range of motion.


Quick guide

  • Muscles worked: triceps (all three heads)
  • Setup: high pulley with a rope or Focus Straps
  • Sets and reps: 2 to 4 sets of 10 to 15 reps

Key form cues

  1. Pin your elbows to your sides.
  2. Push down until your arms are straight, spreading your hands apart at the bottom.
  3. Squeeze your triceps for a second.
  4. Control the rope back up instead of letting the stack pull you.

Read the full tricep rope pushdown guide for muscles worked, common mistakes, rope vs. bar, and programming.

Try it with Focus Straps

If hard rope ends dig into your fingers, Andreoni Focus Straps give you the same independent hand movement without the finger pressure, so you can focus on your triceps instead of your grip.
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