Muscles Worked
Learn more in the Triceps training guide →
Primary
Triceps
Highlighted muscles
How To Perform
- 1 Attach the rope to the high cable.
- 2 Hold rope ends with a neutral grip.
- 3 Push down and spread the rope ends apart at full extension.
- 4 Return to start position.
Form Cues
- ✓ Spread the rope apart at the bottom — this is the unique benefit of the rope attachment.
- ✓ Elbows remain pinned to the sides.
Common Mistakes
- ✗ Not spreading the rope at the bottom.
- ✗ Elbows drifting forward.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Rope Pushdown, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
Can't do the Rope Pushdown? These alternatives target the same muscles:
Swap Rope Pushdown for something else
Ranked by primary muscle, movement pattern and mechanics. Filter by the equipment you have:
No close swaps with that equipment — try another filter or browse the exercise library.
Where This Exercise Fits
FAQ
How many sets of Rope Pushdown should I do?
3 sets of 12–15 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for triceps. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Rope Pushdown target?
Rope Pushdown primarily targets the Triceps.
Is Rope Pushdown good for beginners?
Rope Pushdown is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?
For Rope Pushdown, 60 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.