Cable Triceps Rope Pushdown
A cable isolation move for the triceps. With your elbows pinned at your sides, you press a rope down until your arms are straight and spread the ends apart.
Press the rope down, keeping your elbows at your sides
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How to do it
- Attach a rope to a high cable pulley and stand facing the machine, feet about hip-width apart.
- Grab the rope ends with your palms facing each other and lean forward slightly from the hips.
- Pin your elbows to your sides with your forearms just above parallel to the floor.
- Press the rope down until your arms are fully straight, pulling the ends apart at the bottom.
- Let the rope rise under control until your forearms pass parallel, without letting your elbows drift up.
Common mistakes
- Elbows flaring out or drifting forward, which brings the shoulders and chest into it.
- Leaning over the rope and using body weight to push it down.
- Letting the weight yank your hands up at the top instead of controlling it.
- Stopping short of a full lockout at the bottom.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Starting out | 2–3 | 10–12 | 60 s |
| Muscle size | 3–4 | 10–15 | 60–90 s |
| Endurance | 2–3 | 15–20 | 30–60 s |
Keep your upper arms against your sides so only your elbows move. If your shoulders roll forward or you lean over the bar to finish a rep, lower the weight. Pause briefly with your arms straight at the bottom.
These are starting points for healthy adults. End each set with a little left in the tank, and move up once you reach the top of a range. The research behind them: How Many Sets and Reps? and How Long to Rest Between Sets.
Variations
- Rope pushdown: A rope lets you spread your hands apart at the bottom of each rep.
- Overhead cable extension: Facing away from the stack with the rope behind your head, which works the triceps' long head in a stretched position.
- Dumbbell triceps kickback: The free-weight option, bent over and working one arm at a time.
The animation shows general technique, not advice for your body. If you have an injury or are new to lifting, check your form with a qualified coach. See the Disclaimer.
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