At a glance
- Main muscle
- Triceps
- Equipment
- Cable
- Rep range in Mitta
- 12 to 15 reps
- Skill level
- Beginner
- How tiring
- Low
- Weight step in Mitta
- 2.5 kg
How to do it
- Pull the rope apart at the bottom.
- Elbows still.
- Don't lean over the cable.
Pick a weight you can lift for 12 to 15 reps with good form, and stop each set with a few reps left in the tank.
Why rating B
Works, but the rope limits the load compared with the bar.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Triceps Pushdown (Bar) · Cable · rating A
- Overhead Cable Triceps Extension · Cable · rating S
- Cable Triceps Kickback · Cable · rating B
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the rope pushdown.
Let Mitta set the weight.
Mitta plans the rope pushdown with a weight and rep target for every set, worked out from your last sessions.
Questions about the
rope pushdown
What muscles does the rope pushdown work?
The rope pushdown mainly trains your triceps.
How many reps of the rope pushdown should I do?
Mitta plans the rope pushdown at 12 to 15 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the rope pushdown?
Good alternatives that train the same muscle are the triceps pushdown (bar), overhead cable triceps extension and cable triceps kickback.
Is the rope pushdown good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the rope pushdown have rating B?
Works, but the rope limits the load compared with the bar.