Skip to content
Skip to content
Cerebral Physique logoCerebral PhysiqueMind Over Muscle
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

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  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