Triceps Cable Pushdown (Rope Attachment)
The triceps cable pushdown with a rope attachment targets all three heads of the triceps through a downward pressing motion. Spreading the rope ends at the bottom increases the range of contraction and develops triceps thickness and definition.
How to do it
- Attach a rope to the high pulley of a cable machine and stand facing it.
- Grasp the rope with both hands and position your elbows at your sides at 90 degrees.
- Push the rope downward by extending your elbows, spreading the rope ends apart at the bottom.
- Pause with your arms fully extended and triceps contracted.
- Slowly return to the starting position allowing your elbows to flex.
- Repeat for the desired number of repetitions.
Form cues
- Keep your elbows tucked against your ribs
- Maintain a tall, stable posture
- Push the rope straight down toward your thighs
- Spread the rope ends apart at the bottom
- Control the weight on the way up
Breathing: Exhale as you push the rope down, inhale as you slowly return to the start.
Common mistakes
- Using momentum to swing the weight, which reduces triceps tension
- Flaring elbows outward, which shifts work to the shoulders
- Moving the entire arm instead of just the forearm, which limits muscle isolation
- Using too much weight, which forces you to compromise your form
Muscles worked
Primary: triceps. Secondary: forearms, shoulders.
Suggested sets & reps
Get fitter
3 sets × 12–15 reps, rest 60 s
Lose weight
3 sets × 15–20 reps, rest 45 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp elbow pain, stop immediately and check your form or choose a gentler movement.
- If you have previous shoulder injuries, keep your movements slow and controlled to avoid overstretching the joint.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should my elbows move during the pushdown?
No, your elbows should act like a hinge pinned to your sides. Moving them forward or backward takes the focus off the triceps.
Why do I feel this in my shoulders instead of my triceps?
This usually happens if you are using too much weight or if your elbows are drifting away from your body. Try lowering the weight and focusing on keeping your elbows tucked.
How often should I do this exercise?
For most beginners, 2 times per week is a great starting point to allow for adequate recovery.