Cable Single-Arm Rope Tricep Pushdown
A unilateral cable tricep isolation exercise using a rope attachment that targets all heads of the triceps to build arm strength and hypertrophy, helping correct imbalances with constant tension.
About Exercise
Equipment
Single Cable Machine, Rope Cable Attachment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Triceps
Secondary Muscles
Forearms
Accessory Muscles
Abs
Popularity Score
7
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, Medial Head, Long Head
Forearms
4/10Flexors
Abs
2/10Rectus Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Attach rope to high pulley on cable machine and select weight. Stand facing machine with feet shoulder-width, grasp rope end with one hand in neutral grip, elbow bent at 90 degrees tucked to side.
- Exhale and extend elbow to push rope down until arm is straight.
- Squeeze triceps at full extension without locking elbow.
- Inhale and slowly return to starting position, keeping upper arm stationary.
- Switch arms after completing reps on one side.
Coaching Tips
Form Cues
- Keep elbow tucked to side
- Upper arm stationary
- Squeeze triceps hard
- Control the return
Breathing
Inhale during the return phase; exhale as you extend the elbow.
Tempo
2-1-1
Range of Motion
Start with elbow bent at 90 degrees and upper arm perpendicular to floor; extend to full arm straighten without hyperextension.
Safety
Safety Notes
- Avoid heavy weights that compromise form
- Stop if elbow pain occurs
- Maintain neutral spine to protect back
Spotting
Spotting not required; use machine's weight stack for safety.
Common Mistakes
- Flaring elbows outward
- Using body momentum
- Incomplete range of motion
- Locking out elbows
When to Avoid
- Acute elbow injuries
- Shoulder impingement
Flexibility Needed
- Basic shoulder flexion
- Elbow extension mobility
Build Up First
- Familiarity with cable machines
- Proper elbow extension form
Also known as
Single-Arm Cable Rope Tricep Extension, One-Arm Rope Tricep Pushdown, Cable Unilateral Tricep Rope Pressdown
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