Cable Tricep Pushdown (Rope)
Stand tall at a high cable with rope attachment. Keep elbows pinned to your sides and push down by extending your elbows, spreading the rope apart at the bottom. Squeeze at full lockout, then return under control. The rope allows wrist rotation for peak tricep contraction.
Muscles worked
Primary
Equipment
How to do it
- Stand tall at a high cable with a rope attachment.
- Take a neutral grip on the rope ends and pin your elbows against your ribs.
- Push down by extending only the elbows until the arms are straight.
- Spread the rope ends apart at the bottom and squeeze the triceps for one count.
- Control the rope back up until your forearms are parallel to the floor.
Watch for
- Elbows drifting forward, which turns it into a chest press.
- Body leaning over the rope to help move the weight.
- Splitting the rope by flaring the shoulders instead of extending the elbows.
Breathing
Exhale as you press down, inhale as you control the rope back up.
Tip
The rope split is for the bottom of the rep, not the whole press. Keep the hands together until your arms are nearly straight.
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