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triceps

Cable Rope Pushdown

A pushdown with a rope, letting you pull the ends apart at the bottom for a stronger squeeze.

beginnercable machinerope attachment

Cable Rope Pushdown, start position
START
Cable Rope Pushdown, end position
END
BEFORE YOU START2
  1. Set the pulley above head height and attach the rope.
  2. Choose the weight with the pin.
HOW TO DO IT

Get into position

  1. Hold one end of the rope in each hand with your palms facing each other.
  2. Stand close to the machine with your feet hip-width apart.
  3. Pull your elbows down to your sides and keep them there for the whole set.
  4. Start with your forearms a little above level with the floor.

Check: Your elbows are pinned at your sides, your forearms are just above level, and your trunk is upright and still.

Push down

  1. Straighten your arms and pull the rope ends apart as your hands reach your thighs.
  2. Squeeze for a second at the bottom.

Check: Your arms are straight with the rope ends apart beside your thighs, and your elbows have not moved.

Return slowly

  1. Bend your elbows and let the weight rise slowly until your forearms are just above level.

Check: Your forearms are back just above level with your elbows still at your sides.

That is one rep. Repeat for your set.

Breathe out as you straighten in about 1 second; breathe in as you bend over 2 to 3 seconds.

MUSCLES WORKED
Cable Rope Pushdown: muscles worked, front view
Cable Rope Pushdown: muscles worked, back view

triceps

Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.

COMMON MISTAKES2
  • Elbows drifting away from the body or flaring out. The shoulders take over from the triceps. Fix: Pin your elbows in place; only the forearms move.
  • Letting the weight drop back fast. Fix: Return over 2 to 3 seconds.
SAFETY1
  • Keep your wrists straight.
EQUIPMENT SETTINGS
  • cable machine · pulley: above head height
RELATED EXERCISES

variants: triceps pressdown

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