How to do the Rope Pushdown
Primary: Triceps. Also called: rope triceps pushdown, cable rope extension.
Step by step
- 1
Attach a rope to a high pulley and grab it with your palms facing each other.
- 2
Keep your elbows at your sides and your forearms at about chest height.
- 3
Push the rope down and slightly apart until your arms are fully straight.
- 4
Return slowly to the start without letting your elbows rise.
Coaching cues
- Split the rope apart at the bottom
- Keep your elbows pinned
- Squeeze hard at full extension
Common mistakes
- Flaring the elbows
- Using body weight to push the rope
- Rushing the return
Sets, reps and where it fits
Muscle
3–4 × 10–15
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Rope Pushdown alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Rope Pushdown work?
Primary: Triceps.
How many sets and reps of Rope Pushdown should I do?
For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Rope Pushdown?
Same movement pattern, different equipment: Triceps Pushdown, Band Triceps Extension, Overhead Triceps Extension, Bench Dip, Cable Rope Pulldown, Rope Press Down.
Is the Rope Pushdown good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.