Cable Triceps Pushdown (Rope)
Elbow extension, cable, triceps
The cable triceps pushdown with a rope pushes a rope attached to a high pulley down until the arms are straight. It isolates the triceps, and the cable keeps them working from the top of the rep to the bottom. It suits beginners and experienced lifters alike as a simple way to train the back of the arms.
Setting up
- Attach a rope to the high pulley of a cable machine and stand facing it.
- Grip the rope ends with the palms facing each other and step in close.
- Stand tall with the feet hip width apart, elbows bent at the sides and the rope at chest height.
- Choose a weight you can push down ten times without leaning.
How to do a cable triceps pushdown (rope)
- Pull the shoulders down and brace the belly.
- Push the rope down by straightening the elbows, keeping the upper arms at your sides.
- At the bottom, with the hands in front of the thighs, squeeze the triceps for a moment.
- Let the rope rise slowly until the hands are back at about chest height.
- Keep the elbows still on every rep.
Breathing. Breathe out as you push the rope down and breathe in as it rises.
Muscles worked
- Mainly
- Triceps
Common mistakes
- Elbows drifting forward and back. Moving elbows bring the shoulders in, so keep the upper arms still at your sides.
- Leaning over the rope to push with the body. Body weight takes the work from the arms, so stand tall and choose a lighter load.
- Letting the rope fly up fast. Control on the way up is half the work, so let the rope rise slowly to chest height.
Guide
