Rope Cable Triceps Pushdown
Also known as: rope pushdown
In SetGrip: Cable Triceps Pushdown (Rope)
- Secondary muscles
- Forearms
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Rope pushdowns trade the straight bar's fixed grip for two ends you can pull apart, letting you finish each rep with your palms turned down and out for a harder peak contraction. The neutral starting grip also sits easier on cranky wrists. You will move a bit less weight than on the bar version; the extra range is the payoff.
How to do the Rope Cable Triceps Pushdown
- Attach a rope attachment to a high pulley on a cable machine.
- Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.
- Grasp the rope with an overhand grip, palms facing each other.
- Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
- Exhale and push the rope downward by extending your elbows until your arms are fully extended.
- Pause for a moment, then inhale and slowly return to the starting position by allowing your elbows to flex.
- Repeat for the desired number of repetitions.
Tip: Keep a slight bend at the top on lying extensions to protect the elbow, but lock out fully on cable pushdowns.
Muscles worked
Primary
Triceps · Arms
The triceps straighten the elbow, and overhead variations stretch the long head at the bottom, so you should feel the whole back of the upper arm working with a hard squeeze at lockout.
Secondary
- Forearms — The forearms grip and stabilize the wrist, which should stay straight rather than bending back under the load.
Common mistakes
- Elbows flaring out — on overhead and lying extensions the elbows should stay pointed forward or up, not out to the sides, since flaring turns it into a press.
- Upper arm moving — the upper arm should be pinned in place and only the forearm should move; if the elbow drifts, drop the weight.
- Not finishing the rep — take every rep to a full triceps squeeze; on pushdowns that means a complete lockout for a count.
- Cutting the stretch — on overhead extensions let the weight travel down behind the head until you feel the long head stretch before pressing up.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Triceps extensions go after the presses in a push session or at the end of an arm day. Superset them with biceps curls on the same cable stack or with the same dumbbells.
Variations and alternatives
Similar exercises
Frequently asked questions
What muscles does the Rope Cable Triceps Pushdown work?
The Rope Cable Triceps Pushdown primarily works the triceps. It also involves the forearms, which assist the movement and stabilise the joints.
Is the Rope Cable Triceps Pushdown good for beginners?
Yes. The Rope Cable Triceps Pushdown is rated beginner: it uses a cable and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Rope Cable Triceps Pushdown?
If you cannot do the Rope Cable Triceps Pushdown, try the Cable Triceps Pushdown, the Single Arm Cable Triceps Pushdown or the Reverse Grip Cable Triceps Pushdown. Each of them trains the triceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Rope Cable Triceps Pushdown, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.