Cables · Isolation
Rope pushdown
Rope pushdown mainly works your triceps. It also helps your forearms.
Step by step
- Stand tall, elbows pinned to your sides.
- Push the rope down and spread the ends apart.
- Squeeze, then rise slowly until forearms point up.
What you should feel
A burn along the back of your upper arms, strongest as you straighten them. Your elbows and shoulders should not hurt.
Common mistake
Letting your elbows drift forward and swinging your body; lower the weight and keep elbows glued to your sides.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Close-grip push-upTriceps, Chest
Skull crusherTriceps
DipsTriceps, Chest
Overhead dumbbell triceps extensionTriceps
Bench dip (chair)Triceps
Machine triceps extensionTricepsQuestions
What muscles does the rope pushdown work?
Rope pushdown mainly works your triceps. It also helps your forearms.
Can I do the rope pushdown at home?
Not easily, it needs this: cables. At home, try instead: close-grip push-up, dips, and overhead dumbbell triceps extension.
How many sets and reps of the rope pushdown?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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