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Triceps · Cable · Beginner

How to do Cable Pushdown (With Rope Attachment)

The cable pushdown (with rope attachment) is an isolation exercise targeting the triceps. It is performed using a cable machine with a rope attachment, focusing on extending the elbows to work the triceps while also engaging the forearms as secondary muscles.

Cable Pushdown (With Rope Attachment) demonstration
Primary muscle
Triceps
Also works
Forearms
Equipment
Cable
Level
Beginner
Category
Triceps

How to do Cable Pushdown (With Rope Attachment), step by step

  1. Attach a rope attachment to a high pulley on a cable machine.
  2. Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.
  3. Grasp the rope with an overhand grip, palms facing each other.
  4. Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
  5. Exhale and push the rope downward by extending your elbows until your arms are fully extended.
  6. Pause for a moment, then inhale and slowly return to the starting position by allowing your elbows to flex.
  7. Repeat for the desired number of repetitions.

Station taken, or training at home? Alternatives to Cable Pushdown (With Rope Attachment) →

Muscles worked

Cable Pushdown (With Rope Attachment) works your triceps as the main mover, with help from your forearms.

Variations

Cable Pushdown (With Rope Attachment) is a variation of Cable Pushdown.

Track Cable Pushdown (With Rope Attachment) in SPLYT

Cable Pushdown (With Rope Attachment) is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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