Triceps Pushdown - Rope Attachment
How to do the Triceps Pushdown - Rope Attachment with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Triceps
—
Cable
How to do the Triceps Pushdown - Rope Attachment
- 1
Attach a rope attachment to a high pulley and grab with a neutral grip (palms facing each other).
- 2
Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the rope with the palms facing each other. This is your starting position.
- 3
Using the triceps, bring the rope down as you bring each side of the rope to the side of your thighs. At the end of the movement the arms are fully extended and perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
- 4
After holding for a second, at the contracted position, bring the rope slowly up to the starting point. Breathe in as you perform this step.
- 5
Repeat for the recommended amount of repetitions.
Log it, see it on your body.
Every Triceps Pushdown - Rope Attachment set you log feeds Ascend's anatomy heatmap — so your triceps volume is visible at a glance — and counts toward your bodyweight-strength tier.
More triceps exercises
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever — the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | — | |
| PR projections and deep analytics | — | |
| Unlimited crews | — | |
| Themes, export and higher AI limits | — |