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All triceps exercisesTriceps · Gym

Cable Rope Pushdown

Isolation staple. Split the rope at the bottom for peak contraction.

BeginnerCable + rope3 × 12–15
Cable Rope Pushdown demonstration thumbnail — The Perfect Triceps Pushdown
Triceps (lateral head)Cable + rope

Cable Rope Pushdown

Demo · DeltaBolic

Verified Cable Rope Pushdown demonstration by DeltaBolic. Click to play.

How to do the Cable Rope Pushdown

  1. 1Elbows pinned
  2. 2Split rope at bottom
  3. 3Squeeze 1 second

Benefits of the Cable Rope Pushdown

  • Builds strength and size in the triceps (lateral head) through a full, controlled range of motion
  • Constant tension through the full range — no easy point in the rep
  • Loads predictably week to week, which makes progressive overload simple to track

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services