Platesmith
Log it in Platesmith. The app shows last time's numbers on every set of Rope Pushdown, times your rest and tells you when to add weight. Free, with no ads.
Coming soon toiPhone
Coming soon toAndroid
Muscles worked
| Main | Triceps brachii |
Setup
Split the rope at lockout to maximize the triceps contraction.
How to do it well
- Grip a rope on a high pulley
- Push down and spread the rope at the bottom
- Keep the elbows pinned
Common mistakes
- Letting the elbows flare out
- Leaning over to push with the body
Free programs with Rope Pushdown
- Machines Only: Upper / Lower (4 day)
- Power and Size: Upper / Lower (4 day)
- Power and Size (5 day)
- Body-Part Split (5 day)
- Full Body (4 day)
- Hypertrophy Block (6 day)
Similar exercises
- Cable Skullcrusher
- Cross-Body Cable Triceps Extension
- Katana Tricep Extension
- Overhead Cable Triceps Extension
- Reverse-Grip Pushdown
- Single-Arm Cable Pushdown
General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.