Cable Tricep Pushdown With Rope
CableStrength
The Cable Tricep Pushdown with Rope is a strength exercise performed on a cable machine using a rope attachment, where you grip the ends and push them downward while keeping elbows tucked to fully extend the arms. Its primary purpose is to isolate and strengthen the triceps brachii, enhancing arm size, pressing power, and elbow extension. Bodybuilders, athletes, and those seeking tricep hypertrophy benefit most, as it allows constant cable tension for effective muscle activation.
How to Perform Cable Tricep Pushdown With Rope
- 1Attach a rope handle to the high pulley of the cable machine and select a moderate weight.
- 2Stand facing the machine with feet shoulder-width apart, knees slightly bent, and core engaged.
- 3Grip the rope with palms facing each other, elbows tucked close to your sides and bent at 90 degrees.
- 4Lean torso slightly forward, keep shoulders down and back, and position rope at chest height.
- 5Exhale as you extend elbows to push the rope down, separating the ends outward at the bottom while squeezing triceps.
- 6Inhale as you slowly allow elbows to bend and return to the starting position without letting shoulders shrug.
- 7Repeat for desired reps, maintaining constant tension on the cable.
- 8Key form tips: Keep elbows pinned to sides—avoid flaring them out. Do not lock out elbows at bottom to protect joints. Stay upright; no excessive forward lean. Common mistake: Using momentum or shoulder movement instead of isolating triceps.