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Cable Rope Triceps Pushdown

Attach a rope to a high pulley. Stand upright and grab the rope ends with a neutral grip, elbows tucked close to your sides. Push the rope down and split the ends apart at the bottom, fully extending your arms while squeezing the triceps. Pause, then return slowly to about a 90° elbow angle.

TRICEPS · PUSH

Cable Rope Triceps Pushdown: how the movement is executed

How it is executed

  1. Attach a rope to a high pulley.
  2. Stand upright and grab the rope ends with a neutral grip, elbows tucked close to your sides.
  3. Push the rope down and split the ends apart at the bottom, fully extending your arms while squeezing the triceps.
  4. Pause, then return slowly to about a 90° elbow angle.
Muscles worked
Triceps
Primary muscle
Triceps
Equipment
CableRope attachment
Movement pattern
Push
Difficulty
Intermediate
What it is for
StrengthHypertrophy
Also known as
Rope pushdownTriceps rope pushdown

Variations and substitutions

Cable Incline PushdownCableCable Straight Bar Triceps PushdownCable · Straight bar attachmentReverse-Grip Cable Triceps PushdownCableCable V-Bar Triceps PushdownCableBanded Overhead Tricep ExtensionResistance bandSingle-Arm Cable Triceps PushdownCableCable Rope Overhead Triceps ExtensionCable

Routines that program it

Three-day full body routine2 sets a weekThree-day push/pull/legs routine3 sets a weekFour-day upper/lower split3 sets a week
Triceps exercisesCable exercisesEstimated 1RM calculatorBack to the library

Put it to work in Kaizer

App for gym trainersSeveral clients on the floor, each with their routine and history one tap away — no paper, no spreadsheets.Best CrossHero alternatives in 2026Head-to-head comparison, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.

Glossary and calculators

Mechanical tensionMechanical tension is the force a muscle fibre bears while contracting against resistance, and it is the primary stimulus for hypertrophy.MesocycleA mesocycle is a training block of roughly three to six weeks with one dominant goal, such as accumulating volume or expressing strength.Barbell plate calculatorWhat plates to load on the bar

Program your clients' routines from these exercises, without the spreadsheet.

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