How to do Rope Triceps Pushdown
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.
This page is general information. If you have an injury, pain or a health condition, check with a professional before doing this exercise.
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Ready-made programs with this exercise
Gyms and trainers on GamGym can import these programs as their own templates and assign them to members.
- Workout program
Push/Pull/Legs 6 Days
Pull, push, legs, repeat, then a rest day. Each day opens with a main barbell lift followed by higher-rep accessories for volume. For members who can train six days a week and recover well.
Muscle gain · Intermediate · Gym · 6 days a week · 12 weeks
- Workout program
Body Part Split 5 Days
One body part per day: chest, back, shoulders, legs, arms. High volume per muscle once a week. The most familiar gym layout, suited to intermediate members who know the basics.
Muscle gain · Intermediate · Gym · 5 days a week · 8 weeks
- Workout program
Upper/Lower Power + Hypertrophy 4 Days
Heavy, low-rep power days early in the week and higher-rep volume days later. For members with 6+ months of consistent training who want both strength and size.
Muscle gain · Intermediate · Gym · 4 days a week · 12 weeks
- Workout program
Power + Hypertrophy 5 Days
Two heavy power days (upper, lower) plus three body-part volume days. Each muscle is hit twice a week, once heavy and once for volume. For experienced members with five days available and good recovery.
Muscle gain · Advanced · Gym · 5 days a week · 12 weeks