Triceps Pushdown (Cable - Rope)
The cable triceps pushdown with a rope is a cable exercise targeting the triceps. The rope attachment allows the wrists to rotate into a neutral position and the ends to splay at the bottom, maximizing tricep contraction and development.
How to do it
- Attach a rope handle to the high pulley of a cable machine and stand facing the machine.
- Grasp the rope with both hands using a neutral grip and tuck your elbows close to your sides.
- Push the rope downward by extending your arms until they are fully straight.
- At the bottom, spread the rope ends apart slightly to maximize tricep contraction.
- Slowly allow the rope to rise back to the starting position and repeat for the desired number of repetitions.
Form cues
- Pin your elbows tightly to your sides throughout the movement.
- Stand close to the cable machine with a slight forward lean.
- Extend your arms fully straight at the bottom.
- Spread the rope ends apart at full extension to target the triceps.
Breathing: Exhale as you push the rope down, and inhale as you slowly control the weight back to the starting position.
Common mistakes
- Flaring the elbows out wide, which shifts the work away from the triceps and into the shoulders and back.
- Using momentum and swinging the upper body, which reduces the load on the targeted muscles.
- Allowing the cable weight stack to slam down between reps, which loses tension and control.
Muscles worked
Primary: triceps. Secondary: lower arms.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 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 discomfort, ease off the weight or switch to a gentler triceps movement.
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
Why do my elbows keep moving forward?
Moving your elbows usually means the weight is too heavy. Lower the weight and focus on keeping your upper arms locked by your sides.
Should I feel this in my forearms?
Some mild forearm tension is normal because you are gripping the rope, but the main burn should be felt in the back of your upper arms.
How often can I do triceps pushdowns?
2 to 3 times per week with at least one rest day between sessions is plenty for most beginners.