The Rope Triceps Pushdown is a beginner cable pushdown that primarily trains the triceps. It is useful for adding direct triceps work with a cable pushdown pattern.
Primary muscles
triceps
Secondary muscles
None
Equipment
cable
Difficulty
beginner
TARGET AREA
Muscles worked
Primary muscles
triceps
Secondary muscles
None
THE MOVEMENT
How to perform
Set a rope on a high cable and stand with the elbows close to the torso.
Start with the forearms raised and the upper arms mostly still.
Extend the elbows and separate the rope slightly near the bottom if that feels natural.
Return under control without letting the elbows drift forward.
IRONYOU / CORE
Core cues
Keep the elbows close to the torso and let the forearms do most of the moving.
Finish the rep by extending the elbows without rolling the shoulders forward.
Control the return so the cable does not pull the elbows out of position.
STAY SHARP
Common mistakes
Letting the elbows drift forward and back on every rep.
Leaning over the handle to use bodyweight.
Stopping short of a controlled lockout.
YOUR PROGRESS
Your strength
Use your best set to calculate your current IronYou rank and see what comes next.
IRONYOU RANK CALCULATOR
127 exercises. One ladder. Your first rank is free.
Published reference points from the production IronYou rank system.
IronYou has 13 strength ranks: Copper I–III → Silver I–III → Gold I–III → Titanium I–III → IRON. IRON is the highest IronYou rank. The public standards tables show the estimated 1RM required to enter Silver I, Gold I, Titanium I, and IRON. Standards vary by sex and bodyweight.
Logged load: machine or cable stack load. Public value: total stack/load.
Rope Triceps Pushdown Strength Standards — Male
Male
Published estimated 1RM thresholds by bodyweight. Load is recorded as total stack/load.
Rope Triceps Pushdown estimated 1RM strength standards by bodyweight and IronYou rank — Male.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
50 kg
29.6 kg
39.2 kg
48.8 kg
68.8 kg
60 kg
32.8 kg
43.4 kg
54.1 kg
76.2 kg
70 kg
35.7 kg
47.3 kg
58.8 kg
83 kg
80 kg
38.3 kg
50.7 kg
63.2 kg
89 kg
90 kg
40.7 kg
53.9 kg
67 kg
94.5 kg
100 kg
42.8 kg
56.7 kg
70.6 kg
99.5 kg
110 kg
44.7 kg
59.2 kg
73.8 kg
104 kg
120 kg
46.5 kg
61.6 kg
76.6 kg
108 kg
Rope Triceps Pushdown Strength Standards — Female
Female
Published estimated 1RM thresholds by bodyweight. Load is recorded as total stack/load.
Rope Triceps Pushdown estimated 1RM strength standards by bodyweight and IronYou rank — Female.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
40 kg
14.5 kg
19.2 kg
24 kg
33.8 kg
50 kg
19.4 kg
25.7 kg
31.9 kg
45 kg
60 kg
22.4 kg
29.7 kg
36.9 kg
52.1 kg
70 kg
24.3 kg
32.2 kg
40 kg
56.4 kg
80 kg
25.5 kg
33.7 kg
42 kg
59.2 kg
90 kg
26.2 kg
34.7 kg
43.2 kg
60.9 kg
100 kg
26.6 kg
35.3 kg
43.9 kg
61.9 kg
IronYou-specific standard; resistance can vary between machines/equipment.
Values are estimated 1RM thresholds required to enter the named IronYou major rank tier.
Standards are derived from the production IronYou Rank V1 model.
IronYou-specific standard; resistance can vary between machines/equipment.
KEEP EXPLORING
Variations
Related variations: Single Arm Triceps Pushdown, Triceps Pushdown, and Straight Bar Triceps Pushdown.
Choose the version that matches your equipment, joint comfort, and the movement you can repeat consistently.
EARLY ACCESS
Track Rope Triceps Pushdown in IronYou.
Keep your last session, progress and next target with you when you train.