Triceps · Cable machine

Cable Single Arm Triceps Pushdown (rope attachment)

The cable single arm triceps pushdown with a rope attachment is an isolation exercise designed to target all three heads of the triceps with an emphasis on the lateral and medial heads. It is ideal for correcting strength imbalances between arms and typically fits toward the end of an upper-body or push workout.

Muscles: Triceps
Equipment: Cable machine
Type: Strength
Animation: Women

How to do it

Attach a rope to a high cable pulley.
Stand facing the machine and grab one end of the rope with one hand.
Keep your elbow tucked at your side and upper arm stationary.
Push the rope down by extending your elbow until your arm is fully straight.
Squeeze your tricep at the bottom.
Slowly return to the starting position.
Complete all reps on one side before switching.

Common mistakes

Swinging the upper arm back and forth, which engages the lats and removes continuous tension from the triceps.
Bending the wrist downward at full extension, which places unnecessary strain on the wrist joint.
Cutting the range of motion short before reaching full elbow extension, which eliminates the peak contraction benefits of the rope.
Using torso momentum to move the weight, which reduces triceps activation and stresses the elbow tendons.

Tips

Pin your upper arm against your side to ensure all movement occurs strictly at the elbow joint.
Flare your hand slightly outward at the bottom of the movement to achieve a deeper peak contraction.
Control the eccentric phase for one to two seconds to maximize muscle tension as you return to the start.

Sets and reps

Perform 3 to 4 sets of 10 to 15 reps per arm for optimal triceps hypertrophy and endurance. Rest 45 to 60 seconds between sets.

Muscles worked

Cable Single Arm Triceps Pushdown (rope attachment): triceps

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

Why use a rope attachment instead of a straight bar?

A rope allows for natural wrist rotation and a slightly longer range of motion past your hip, creating a stronger peak contraction.

What should you do if you feel pain in the elbow joint during this exercise?

Stop the exercise, check your elbow alignment and load, and consult a medical specialist if the joint discomfort persists.

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