Tricep Rope Pushdowns
The Tricep Rope Pushdowns is a beginner cable machine exercise that works the Arms. Follow the steps below.
Target musclesArms
EquipmentCable Machine
LevelBeginner
How to do the Tricep Rope Pushdowns
- Setup: Stand facing the cable, feet shoulder-width apart, with a slight forward lean.
- Grip: Hold the rope with palms facing each other and elbows tucked tight to your ribs.
- Execution: Push the rope down until arms are fully straight, pulling the ends apart at the bottom.
- Control: Keep upper arms still and return to the start with a slow, controlled motion.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.