The same demo you get in the GymAdapt app for this exercise.
How to do it
What it should feel like
The back of the arms squeezing at the bottom. Shoulders and chest stay out of it.
Common mistakes
- Elbows moving. If they drift forward and back, the shoulders take over.
- Leaning over the rope. Stand tall so the triceps do the work.
- Letting the rope fly up. Control the return.
- Too heavy. If you have to use your body weight, go lighter.
Variations
Free-weight triceps work with a deep stretch.
Arms overhead to stretch the long head.
Bodyweight triceps work.
Sets, reps and programming
| Goal | Sets × reps | Effort | Rest |
|---|---|---|---|
| Muscle | 3 × 8–15 | 0–2 reps in reserve | 60–90 s |
| Small muscles (delts, calves) | 3–4 × 12–20 | 0–2 reps in reserve | 45–75 s |
| Learning it | 2 × 12–15, light | Slow, 1 s squeeze | 60 s |
Pair with an overhead triceps exercise for complete triceps training. The simplest rule that works: add reps inside the range first, and once every set hits the top of the range, add weight next session. GymAdapt does this for you from the sets you log, and tells you why the target changed.
Questions people ask
What does the rope pushdown work?
The triceps, mainly the lateral and medial heads.
Rope or straight bar pushdown?
The rope lets you spread your hands at the bottom for a stronger squeeze; the bar lets you go a bit heavier. Both work.
How heavy should pushdowns be?
A weight you can push for 10 to 15 controlled reps with your elbows still.
How many sets and reps for rope pushdowns?
3 sets of 10 to 15 reps.
GymAdapt is free to start. Want Pro free for a month?
The free version gives you an AI-built plan and unlimited workouts. Code TRYFREE01 adds a full month of Pro on top: weights that adjust from what you log and unlimited coach chats.
Redeem the free month → Opens the App Store with the code filled in. iPhone only. After the month it's $4.99/mo unless you cancel in Settings, and the free version stays yours either way.Every exercise in GymAdapt comes with a demo like this, plus a target that moves.
An AI plan for your goal and equipment, a video for every lift, and next session's weight set from what you logged.
Get GymAdapt on the App Store → Free to start. Pro is $4.99 a month or $24.99 a year (7-day free trial), or $79.99 once for lifetime. iPhone only.