FitCi
Triceps Pushdown - Rope Attachment is an isolation exercise for the triceps: one joint works, so it comes after the compound lifts to finish the target muscle. Equipment: cable. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Attach a rope to the high pulley and grab both ends with a neutral grip
- Pin your elbows to your sides and lean slightly forward
- Push the rope down
- At the bottom, split the rope ends apart and fully lock the elbows
- Return under control to the starting angle; the elbows never move
Coaching tip
Split the rope ends apart at the bottom; that extra outward turn fires the lateral head of the triceps.
Caution
Skip this move or ask a professional first if you have pain or an injury in: elbow. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Bench Dips, Diamond Push-Up
- Same muscle, different equipment: Close-Grip Bench Press, Triceps Dips, Bench Dips
More triceps exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.