Triceps · Cable machine

Cable Pushdown with Rope

The cable rope pushdown is an isolation exercise designed to target the triceps brachii, with particular emphasis on the lateral head. It is suitable for lifters of all experience levels and typically fits into the middle or end of an upper body or push workout.

Muscles: Triceps
Equipment: Cable machine
Type: Strength
Animation: Men and women

How to do it

Stand in front of a cable machine with the pulley set at a high position.
Attach a rope handle to the pulley.
Grab the rope with both hands, palms facing each other.
Stand with your feet shoulder-width apart, knees slightly bent.
Lean forward slightly from your hips, keeping your back straight.
Keep your elbows close to your sides, bent at about 90 degrees.
Inhale and brace your core. Exhale as you extend your elbows, pushing the rope down towards your thighs.
Focus on using your triceps to perform the pushdown.
At the bottom of the movement, you can separate your hands to maximize the triceps contraction.
Slowly return to the starting position, maintaining control and keeping the tension on your triceps.

Common mistakes

Allowing the elbows to flare out or drift forward shifts tension away from the triceps to the chest and shoulders.
Using body momentum or leaning heavily over the rope reduces tension on the triceps and compromises form.
Failing to spread the rope handles apart at full extension limits the active range of motion and prevents maximum peak contraction.

Tips

Pin your elbows firmly against your ribs throughout the entire set to isolate the triceps.
Pause for a second at full lockout while pulling the ends of the rope apart to maximize tension.
Maintain a slight forward torso lean from the hips to keep consistent cable tension without restricting movement.

Sets and reps

For muscle hypertrophy, perform 3 to 4 sets of 10 to 15 reps, resting 60 to 90 seconds between sets. To use it as an endurance finisher, aim for 2 to 3 sets of 15 to 20 controlled reps with lighter weight.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

How does the rope attachment differ from a straight bar pushdown?

The rope allows your wrists to rotate naturally and spread apart at the bottom, which achieves a stronger peak contraction in the lateral triceps head than a fixed bar.

What can replace cable pushdowns when working out at home?

You can anchor a resistance band overhead to mimic the exact cable line of pull, or substitute with dumbbell kickbacks and overhead extensions.

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