Smart Workout Diary

Cable Rope Tricep Pushdown

The cable rope tricep pushdown is an isolation exercise performed at a high cable pulley with a rope attachment. It primarily trains the triceps through elbow extension while the shoulders and torso stay stable. It supports arm strength and triceps muscle development.

Demonstration

Cable Rope Tricep Pushdown — demonstration 1
Cable Rope Tricep Pushdown — demonstration 2

Instructions

  1. Set the pulley high and attach a rope handle. Choose a light load that you can control without moving your torso.
  2. Face the cable, stand with feet about hip-width apart, and hold each rope end with a neutral grip. Step back slightly to create tension.
  3. Keep your chest lifted, ribs controlled, and elbows tucked close to your sides. Begin with your elbows bent and forearms roughly parallel to the floor.
  4. Press the rope down by extending your elbows. Keep your upper arms still and separate the rope ends slightly as your hands reach your thighs.
  5. Pause briefly while contracting the triceps, without locking the elbows forcefully or leaning forward.
  6. Return slowly until your elbows are bent again, keeping tension on the cable. Repeat with controlled movement.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Keep the elbows fixed: if they drift forward or outward, reduce the load and reset your position.
  2. Control both phases: avoid using momentum to push down or allowing the weight stack to pull you up.
  3. Use a comfortable range: fully extend with control, but do not forcefully snap the elbows straight.
  4. Breathe steadily: exhale during the press and inhale as the rope returns upward.
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