Exercise library / Arms
Rope pushdown
Arms · Cable
Sets, reps and RIR
Sets3 to 4
Reps10 to 15
RIR0 to 2
Single-joint work responds to reps and time under tension more than to heavy load.
RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.
Muscles worked
Primary: Triceps.
Estimate your one-rep max
Epley's formula, from a set you have actually done. It is an estimate, and it drifts above eight reps, so keep the input between one and twelve.
Enter a set to see the estimate.
What it is called elsewhere
- Norwegian Tau-pushdown
- Swedish Tricepspushdown med rep
- Danish Pushdown med reb
- German Trizepsdrücken mit Seil
- Spanish Extensión de tríceps con cuerda
- Italian Pushdown con corda
- Portuguese Tríceps corda
- Russian Разгибание рук с канатом
- French Extension triceps à la corde
Related arms exercises
athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.