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Last updated February 2, 2026
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bicepsforearmstriceps
Triceps Pushdown (Cable: Rope)
Grip the rope attachment. Push down and spread the handles apart at the bottom. This spreading motion hits the outer head of the triceps harder.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
triceps
Secondary
side shoulders
Equipment & setup
What you need and how to position yourself before starting.
Equipment
cablerope
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Attach a rope handle to the high pulley of a cable machine.
- Stand facing the machine with your feet shoulder-width apart.
- Step 2Grab the Rope
- With both hands, grasp the rope handle with an overhand grip, palms facing each other.
- Step back slightly to create tension in the cable.
- Step 3Position Your Body
- Keep your elbows close to your body and your upper arms stationary.
- Engage your core and maintain a slight bend in your knees.
- Step 4Push Down
- Extend your arms downward by pushing the rope down towards your thighs.
- Split the rope at the bottom by spreading your hands apart, squeezing your triceps.
- Step 5Return to Start
- Slowly return to the starting position by allowing your arms to bend back up.
- Keep control of the movement and do not let the weights slam back.
- Step 6Repeat
- Perform the desired number of repetitions while maintaining proper form.
- Focus on controlled movements and avoid using momentum.
- Step 7Finish the Exercise
- After completing your reps, carefully release the rope handle.
- Step away from the machine and ensure you are clear of the cable.