Exercise guide
Cable Pushdown (With Rope Attachment)
Triceps · Cable
Form cues
- Grip rope, elbows at sides
- Push down to full extension
- Keep upper arms stationary
How to do Cable Pushdown (With Rope Attachment), step by step
- 1Attach a rope attachment to a high pulley on a cable machine.
- 2Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.
- 3Grasp the rope with an overhand grip, palms facing each other.
- 4Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
- 5Exhale and push the rope downward by extending your elbows until your arms are fully extended.
- 6Pause for a moment, then inhale and slowly return to the starting position by allowing your elbows to flex.
- 7Repeat for the desired number of repetitions.
Muscles worked
- Main muscle
- Triceps
- Equipment
- Cable
Sets and reps
How the free programs use it:
- Push / Pull / LegsPush · 3 × 10–12
- Upper / LowerUpper A · 2 × 10–12
- Full BodyFull Body C · 2 × 10–12
- Bro SplitArms · 3 × 10–12
- PPL / Arnold HybridPush · 3 × 10–12
- Arnold SplitShoulders & Arms · 3 × 10–12
- 2-Day Full BodyFull Body B · 2 × 10–12
- PPL + Upper / LowerPush · 3 × 10–12
- Lower Body / Glute FocusUpper A · 2 × 12–15
- Power + Size Upper / LowerUpper Size · 3 × 10–12
Track it in Forged Axis
Log every set, see what you lifted last time, and get a new PR when you beat it. Want Devin to check your form? Higher coaching levels include form-check videos.