Step by step
- Attach a rope to the high pulley and grab one end in each hand.
- With your elbows close to your body, push down.
- At the bottom, spread the rope ends out to the sides.
- Let it rise slowly until your forearms are parallel to the floor.
Tip: Use a bit less weight than with the bar so you can spread the rope properly.
Common mistakes
Your elbows stay fixed by your body.
Keep your torso almost upright.
Spreading the rope at the end is what sets it apart from the bar.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
How many reps?
Between 10 and 15 usually works well.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add rope triceps pushdown to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.