Cable Tricep Pushdown
Triceps·Cable Machine·Intermediate
Cable Tricep Pushdown (Rope)
The Cable Triceps Pressdown with a rope attachment is a classic triceps isolation exercise. The rope allows wrists to rotate outward at lockout, increasing triceps activation, particularly the lateral head.
Category
Strength
Difficulty
Beginner
Movement
Compound
Bodyweight
No
How to
How to do the Cable Tricep Pushdown (Rope)
- 01
Attach a rope to the high pulley of a cable machine.
- 02
Grip the rope ends with thumbs on top, palms facing each other.
- 03
Stand close to the machine with elbows tucked at your sides.
- 04
Press down by extending your elbows, separating the rope ends at the bottom.
- 05
Pause briefly at full extension.
- 06
Return slowly under control without letting your elbows flare.
Performance tips
Cues that matter
- Keep your elbows pinned at your sides — they should not flare or drift
- Spread the rope ends apart at lockout for peak triceps activation
- Control the eccentric — don't let the stack pull your arms back up
Common questions
Frequently asked
What muscles does the Cable Tricep Pushdown (Rope) work?
The Cable Tricep Pushdown (Rope) primarily targets the Triceps.
Is the Cable Tricep Pushdown (Rope) a compound or isolation exercise?
The Cable Tricep Pushdown (Rope) is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Cable Tricep Pushdown (Rope)?
You need the following equipment: Cable Machine.
What difficulty level is the Cable Tricep Pushdown (Rope)?
The Cable Tricep Pushdown (Rope) is rated as beginner difficulty. It is suitable for those new to resistance training.
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