WhatWorksWhat.
Triceps

Rope Pushdown

Sharp horseshoe contraction on the outside of the upper arm.

Complexity · Lowhypertrophybeginner+Cable machine
  • Triceps
  • Triceps - Inner triceps
  • Triceps - Outer triceps
  • Long-head triceps
  • Outer triceps
  • Inner triceps

PrimarySecondary

What it hits

Parts of the target muscle.

  • Long-head triceps

    Not hit

    Crosses the shoulder - hit best with arms overhead.

  • Outer triceps

    Hit

    Lateral head - hit hardest with pronated pushdown.

  • Inner triceps

    Hit

    Medial head workhorse - always involved, peaks at lockout.

The movement

Get it right, not roughly right.

Optimal form

7:06· Jeff Nippard

How To Build Huge Triceps with Optimal Training Technique

Top (~90°)

Lockout

Rope at high pulley, elbows tight to the sides. Push down, then at the bottom spread the rope apart - palms end facing the floor. Lock out fully.

Common mistakes

  • Forgetting the spread at the bottom - it's the whole point of the rope.
  • Leaning forward to push with bodyweight.

Where you should feel it

Sharp horseshoe contraction on the outside of the upper arm.

Injury risk · 1/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains triceps. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Single-arm rope pushdown

    One side at a time, deeper turn.

    100% on target

    On target

    Same target, minor adjustment.

  • Rope pushdown, palms up

    Underhand finish.

    85% on target

    On target

    Medial head bias.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

  • Overhead Triceps Stretch

    Reach one arm overhead and bend the elbow so the hand drops behind the head. Use the other hand to gently press the elbow back. 30s per side.

    TricepsLats

  • Behind-the-back Triceps Stretch

    One arm reaches behind the back from above, the other behind from below. Try to clasp the hands - or use a towel between if you can't. 30s per side.

    Triceps