Cable Rope Tricep Pushdown / Extension
Auto DetectedA cable isolation exercise targeting the triceps to build arm size and pressing strength; the rope attachment allows for a greater range of motion at the bottom.
About Exercise
Equipment
Rope Cable Attachment, Single Cable Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Triceps
Secondary Muscles
Forearms, Abs
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Lateral Head, Long Head, Medial Head
Forearms
4/10Flexors
Abs
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Attach a rope to a high cable pulley. Stand facing the machine with feet shoulder-width apart, grasping the rope ends with a neutral grip at chest level.
- Brace your core and pin your elbows to your sides.
- Extend your elbows to push the rope down until arms are fully straight.
- Pull the rope ends apart at the bottom to maximize contraction.
- Pause briefly, then slowly return to the starting position.
- Keep elbows stationary throughout the movement.
Coaching Tips
Form Cues
- Elbows glued to ribs
- Spread the rope
- Squeeze triceps
- No swinging
Breathing
Exhale as you push the rope down; inhale as you return to the starting position.
Tempo
3-1-1
Range of Motion
From elbows bent approximately 90 degrees to full extension with arms straight by thighs.
Safety
Safety Notes
- Keep wrists neutral to avoid strain
- Avoid using excessive weight that compromises form
Spotting
Not recommended; use the pin to adjust weight safely.
Common Mistakes
- Flaring elbows out
- Using momentum
- Rounding shoulders forward
- Shortening range of motion
When to Avoid
- Acute elbow tendonitis
- Shoulder impingement
Flexibility Needed
- Wrist extension for neutral grip
- Shoulder flexion to 90 degrees
Build Up First
- Familiarity with cable machines
- Basic elbow extension control
Also known as
Rope Pushdown, Cable Tricep Pressdown, Rope Tricep Extension, Cable Rope Pushdown
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