Triceps Rope Pushdown
Trains the triceps. You need a machine. 4 of our free programs use it, across 13 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Triceps Rope Pushdown
These numbers are counted from the programs themselves, not averaged off the internet.
4of our 50 programs use it
3×12–20the shape they run most (10 sessions)
1:00typical rest between sets
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Bro Split | Arms | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Physique Peak | Upper Pump | 3×12–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Push Pull Legs · Upper Lower | Upper | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Twice-A-Day | PM — Chest & Triceps Pump | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Triceps Rope Pushdown progress week by week
Full runs of 3 programs that use it, session by session, in the real app.
Muscles worked
What Triceps Rope Pushdown trains
Technique
How to do the Triceps Rope Pushdown
- Stand facing a cable machine with a rope attachment fixed to the high pulley. Grasp the rope with a neutral grip (palms facing each other) and tuck your elbows close to your sides.
- Keeping your upper arms stationary, push the rope down by extending your elbows, spreading the rope ends apart at the bottom of the movement.
- Pause briefly with your arms fully extended, squeezing your triceps.
- Slowly return the rope to the starting position with control. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Spread the rope ends apart at the bottom to maximize the triceps contraction.
- Keep your elbows pinned to your sides throughout the movement.
- Exhale as you push down and inhale as you return the rope with control.
- Avoid leaning forward or using body momentum to move the weight.
Substitutes
Swap Triceps Rope Pushdown for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Triceps Rope Pushdown for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.