The classic for horseshoe triceps.
Pin your elbows in place. Only your forearms should move.
The Rope Pushdown isolates the Triceps — no passengers. That makes it a clean tool for adding targeted triceps volume without extra fatigue.
The Rope Pushdown primarily works the Triceps.
Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
