Cable Rope Tricep Pushdown
Auto DetectedCable rope tricep pushdown is an isolation exercise targeting the triceps for arm hypertrophy and pressing strength, using constant cable tension to engage all three heads.
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 rope to high cable pulley. Stand facing machine with feet shoulder-width apart, grip rope neutrally at chest height, elbows bent 90 degrees tucked to sides.
- Brace core and keep upper arms stationary.
- Extend elbows to push rope down toward thighs.
- Spread rope ends slightly at full extension and squeeze triceps.
- Hold contraction briefly.
- Slowly bend elbows to return rope to starting position.
Coaching Tips
Form Cues
- Pin elbows to ribs
- Drive with triceps only
- Squeeze hard at bottom
- Control the return
Breathing
Inhale as you return to start; exhale forcefully during the pushdown while bracing core.
Tempo
2-1-1
Range of Motion
From elbows bent at 90 degrees with forearms parallel to floor, to full elbow extension with slight bend to avoid lockout.
Safety
Safety Notes
- Avoid hyperextending elbows
- Use weight allowing full control
- Stop if elbow pain occurs
- Maintain neutral spine to protect back
Spotting
Spotting not required; use machine stack for safety or pin if available.
Common Mistakes
- Flaring elbows outward
- Swinging body for momentum
- Locking elbows at bottom
- Incomplete 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
Cable Rope Tricep Extension, Rope Tricep Pushdown, Tricep Rope Extension
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