Cable Rope Pushdown
Standing triceps pushdown with a rope attachment that lets the hands split apart for a deeper triceps squeeze.
How to do it
- Set the pulley to the high position and attach a rope, then grab both ends with palms facing each other.
- Stand close to the stack and pin your elbows tight to your ribs, forearms parallel to the floor.
- Press both rope ends straight down, extending the elbows to full arm lockout.
- Split the rope ends apart at the bottom and turn your palms down for an extra triceps squeeze.
- Slowly let the rope rise back up over 2 seconds, stopping when your forearms are parallel to the floor.
- Repeat for 10–15 reps without leaning forward or letting your elbows drift off your ribs.
Key technique cue
Elbows at the ribs, don't lean into it — spread the rope ends at the bottom.
Common mistakes
- ✕ Letting the elbows drift forward, which turns it into a chest press.
- ✕ Leaning the torso forward to push down with bodyweight, which steals load from the triceps.
- ✕ Skipping the hand split at the bottom and missing the deeper long-head contraction.
- ✕ Bouncing the weight at the top instead of controlling the return.
Benefits
- ✓ Builds triceps size with a deep contraction at full lockout.
- ✓ Loads the long head of the triceps harder than a straight bar.
- ✓ Reinforces stable elbow mechanics for stronger pressing.
Progression: from easier to harder
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Step 1 You are here - Cable Rope Pushdown
- Cable Bar Pushdown
- Machine Cable V Bar Push Downs
- Machine Tricep Extension
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Step 2
About the exercise
The cable rope pushdown is a standing single-joint triceps exercise done from a high pulley with a rope attachment. Unlike a straight bar, the rope lets the hands split and rotate at the bottom, which deepens the triceps contraction and trains the long head more directly. With your elbows pinned to your ribs, the triceps do all the work without the chest or shoulders chipping in. It is a familiar choice for any push-day finisher or arm block. It pairs naturally with cable curls for an arm-day superset.
Updated
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