Cable Rope Pushdown

Also known as: Rope Pushdown, Rope Tricep Pushdown, and Cable Tricep Rope Pushdown

Anton YefanovUpdated October 10, 2026

Cable Rope Pushdown demonstration, with the triceps highlighted

The cable rope pushdown is a standing single-joint triceps exercise performed from a high pulley with a rope attachment. Unlike a straight bar, the rope lets the hands separate and rotate at the bottom, which deepens the triceps contraction and trains the long head more directly. With elbows pinned to the ribs, the triceps do all the work without any chest or shoulder involvement.

How to do the Cable Rope Pushdown

Set the pulley to the highest position and attach a rope, then grip both ends with palms facing each other.
Step close to the stack and tuck your elbows tight against your ribs with forearms parallel to the floor.
Press both ends of the rope straight down by extending your elbows until your arms are fully locked out.
Pull the rope ends apart at the bottom and rotate the palms down for an extra triceps squeeze.
Let the rope travel back up slowly over 2 seconds, stopping when forearms are parallel to the floor.
Repeat for 10 to 15 reps without leaning forward or letting the elbows drift away from the ribs.

Muscles worked

The cable rope pushdown works the triceps, all three heads, by extending the elbow against a high pulley. With your elbows pinned to your ribs, the elbow is the only joint that moves, so the triceps have to do all of the work.

The triceps work hardest at the bottom of the rep, where the elbows reach full lockout and the muscle is fully shortened. That is where the rope earns its place: pulling the ends apart and turning the palms down lets the hands finish past the line of the body, which gives a deeper squeeze than a straight bar. The extra range at the bottom also trains the long head more directly than a bar does. Letting the elbows drift forward or leaning over the rope brings the chest and shoulders in, so stay upright and keep the return slow.

Primary:: Triceps

Why train it

Builds triceps size with a deep contraction at lockout.
Targets the long head of the triceps more than a straight bar pushdown.
Reinforces stable elbow mechanics for stronger pressing lifts.

Common mistakes

Letting the elbows flare forward, turning the lift into a chest-driven press.
Leaning the torso forward to push down with bodyweight, stealing load from the triceps.
Skipping the hand separation at the bottom, missing the deeper long-head contraction.
Bouncing the weight up at the top instead of controlling the return.

Frequently asked questions

What equipment do I need for the Cable Rope Pushdown?

Only a cable machine. Nothing beyond that is required to run the movement the way it is described above.

Is the Cable Rope Pushdown suitable for beginners?

Yes. The Cable Rope Pushdown is rated beginner, and the machine holds the path for you, so there is little to get wrong once the seat and the pin are set.

Can I do the Cable Rope Pushdown at home?

Only if your home setup runs to a cable machine. Most do not, so this is usually a gym movement. The alternatives below cover the same muscles with kit you are more likely to have.

How many sets and reps of the Cable Rope Pushdown should I do?

Three to four sets of 10 to 15 reps. Isolation work responds to reps and a controlled tempo rather than load, so stop each set a rep or two short of failure and keep the weight honest.

What are good alternatives to the Cable Rope Pushdown?

Dumbbell Decline Skullcrusher, Machine Tricep Extension, and JM Press train the same primary muscles as the Cable Rope Pushdown. Pick whichever one suits the equipment in front of you.