Triceps Rope Pushdown
Complete guide to Triceps Rope Pushdown. Learn proper form, technique, and execution. Targets Triceps — Lateral Head, Medial Head, Long Head. Requires cable. Step-by-step instructions and expert tips.
How to Perform Triceps Rope Pushdown
Attach a rope handle to the high pulley of a cable machine and grab both ends with an overhand grip.
Stand tall facing the machine with your elbows tucked at your sides.
Engage your abs and take a breath.
Push the rope downward until your arms are fully extended, spreading the ends of the rope apart at the bottom and exhale.
Slowly allow the rope to rise back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |