How to do the triceps rope pushdown

Step by step

1. Pick the appropriate weight, set the pulley to the highest position, and attach a rope.
2. Grab the rope with both hands and bring your elbows to your sides.
3. Take a step back and lean your torso forward slightly.
4. Take a breath and extend your arms while keeping your elbows in position. Breathe out.
5. Bend your arms slowly and breathe in. Stop when your wrists end up slightly higher than your elbows.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Programs that use the triceps rope pushdown

• 8-Week Upper Body Emphasis3 × 12
• 6-Week Chest Focus3 × 12
• Hourglass3 × 12
• PHUL3 × 12
• PPLUL3 × 12
• Upper / Lower Hypertrophy3 × 12

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.