Rope Pushdown

Rope Pushdown is a beginner isolation push using cable. It loads Triceps.

Why this lift

The Rope Pushdown is a beginner isolation push lift. It primarily loads Triceps. Shoulders help. You need cable. Most programs place it after your main compounds, as accessory work. You may also hear it called Rope Pushdowns.

The triceps finish every press. Isolation work here is for the lockout you keep missing, not for a pump that replaces bench. If you are new to the gym, learn it with a light load and keep it.

Muscles worked

• Primary: Triceps
• Secondary: Shoulders

Setup

• Set cable so the elbows can stay fixed.

How to do it

1. Extend through Triceps to lockout, then return under control.

Coaching cues

• Only the forearms move.
• Finish the lockout without slamming.

Common mistakes

• Letting the elbows flare and travel. Pin them; reduce the load.

How to program it

Treat the Rope Pushdown as accessory work: 2–4 sets after your main compounds, enough to feel the target muscle without stealing recovery from the big lifts.

If the Rope Pushdown does not agree with you, Bar Pushdown trains Triceps with a different setup.

Related lifts

• Bar Pushdown Triceps
• Barbell JM Press Triceps
• Barbell Overhead Tricep Extension Triceps
• Barbell Skullcrusher Triceps
• Bench Dip Triceps
• Cable Cuffed Single Arm Tricep Extension Triceps

FAQ

What muscles does the Rope Pushdown work?

The Rope Pushdown works Triceps (primary), Shoulders (secondary).

What equipment do I need for the Rope Pushdown?

You need cable.

Is the Rope Pushdown suitable for beginners?

Yes. The Rope Pushdown is marked beginner in this catalog. Start lighter than you think and film one set from the side.