How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the tricep rope pushdown in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Tricep Rope Pushdown: how to do it and muscles worked

The tricep rope pushdown mainly works your triceps. You need a cable machine.

Muscles worked

Main

Triceps

How to do the tricep rope pushdown

1
Stand at a high cable with a rope attachment, hands gripping the knots with thumbs on top. Lean slightly forward, elbows tucked at your sides.
2
Push the rope down and, at the bottom, split the ends apart and out to the sides, straightening your arms fully. Squeeze your triceps hard.
3
Bring the ends back together as the rope rises slowly until your forearms are near parallel. Breathe out on the push and in on the return.

Form tip: Keep your elbows glued to your ribs; if your shoulders roll forward or your body rocks, the weight is too heavy.

Common questions

Which muscles does the tricep rope pushdown work?: The tricep rope pushdown mainly works your triceps.
What equipment do I need for the tricep rope pushdown?: You need a cable machine.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the tricep rope pushdown in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More triceps exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.