Cable Pushdown (with rope attachment)

Cable Pushdown (with rope attachment)

The Cable Pushdown with rope attachment is a fantastic exercise to target and strengthen your triceps muscles. Using a cable machine with a rope attachment, this exercise engages the triceps muscles while providing an effective and controlled resistance. As you perform the Cable Pushdown, the primary focus should be on isolating your triceps. By using the rope attachment, you can ensure that the load is distributed evenly, minimizing strain on any other muscles. This exercise also allows for a greater range of motion, enabling thorough activation of the triceps. The Cable Pushdown effectively targets all three heads of the triceps, which are essential for overall arm strength and definition. It is important to maintain proper form throughout the exercise, ensuring that your wrists remain in line with your forearms. This alignment helps to maximize triceps engagement while minimizing the risk of injury. Incorporating the Cable Pushdown with rope attachment into your routine is beneficial for individuals of all fitness levels, as you can adjust the weight and resistance to suit your strength and goals. This exercise is particularly beneficial for those aiming to sculpt and tone their arms, enhance their overall upper body strength, or improve performance in sports that involve pushing or throwing motions. Remember to warm up your muscles before performing any exercise, and consider adding the Cable Pushdown with rope attachment to your strength training routine for well-rounded triceps development. Aim for proper form, controlled movements, and gradual progression to optimize your results.


  • Adjust the weight and cable height on the cable machine according to your preference and fitness level.
  • Attach a rope attachment to the high pulley of the cable machine.
  • Stand facing the machine with your feet shoulder-width apart and firmly planted on the ground.
  • Hold the rope with an overhand grip, with your palms facing each other.
  • Position your elbows at a 90-degree angle and close to your sides, while keeping your upper arms stationary.
  • While exhaling, push the rope downward by extending your elbows until your arms are fully extended.
  • Pause for a moment at the bottom of the movement, while keeping tension on the triceps.
  • While inhaling, slowly bring the rope back to the starting position by bending your elbows and controlling the movement.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on engaging your triceps throughout the entire movement.
  • Keep your elbows close to your sides to maximize triceps activation.
  • Control the cable as you lower the weight to avoid using momentum.
  • Inhale as you lower the weight and exhale as you push it down.
  • Maintain a neutral spine and avoid excessive leaning or arching.
  • Use a comfortable grip width that allows you to fully extend your arms at the bottom.
  • Gradually increase the weight as you get stronger, but always prioritize proper form.
  • Incorporate variations like single-arm pushdowns to target each tricep individually.
  • Combine cable pushdowns with other triceps exercises to create a well-rounded workout routine.
  • Ensure proper nutrition and adequate protein intake to support muscle growth and recovery.


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