Rope triceps pushdown at the cable station

Muscles worked

How to do it

1. Set the cable to the high position and clip on the rope attachment. Stand facing the machine and grab each end of the rope with a neutral grip (palms facing each other).
2. Take a small step back, bend your knees slightly, and lean your torso just a bit forward. Keep your back straight and your elbows close to your sides, just under the pulley.
3. Take a breath in, then start the movement by straightening your arms down, only moving at the elbows. Keep your elbows still and tight to your body.
4. At the bottom of the movement, when your arms are almost straight, spread the rope ends out to the sides to finish the triceps contraction.
5. Pause briefly at the bottom, then control the way up over 2 to 3 seconds, letting your hands come back up without letting your elbows drift forward.
6. Come up until your forearms are about parallel to the floor or a bit higher, then go into your next rep. Keep the motion smooth and controlled.

Common mistakes

• Letting the elbows swing forward and back

  Instead : Think of pinning your elbows to your ribs and keeping them fixed the whole time. You can step a little closer to the machine if the cable is pulling your elbows forward.

• Using too much weight and throwing your body

  Instead : Pick a weight that lets you keep your back steady and avoid heaving with your upper body. If you need to swing your hips or round your back, the weight is too heavy.

• Not spreading the rope at the bottom

  Instead : Focus on pushing down first, then spreading the rope ends at the very end of the motion. As your arms get close to straight, separate your hands out to the sides.

• Cutting the range of motion short

  Instead : Press down until your arms are almost fully straight without slamming your elbows locked, and come up high enough to feel real tension, while still staying in control.

Coach tips

• Use a controlled tempo: about 1 second to push down, brief pause, then 2 to 3 seconds on the way up under control.
• Breathe out as you push the rope down, breathe in as you let it come back up. This helps you stay stable and avoid holding your breath too long.
• If you notice your elbows moving around, bring your feet a bit closer to the machine and brace your core slightly to stay steady.
• Start your first sets with a lighter weight so you can really feel your triceps working before you add more load.

Variations

• One-arm version: attach a smaller rope or hold just one end of the rope to work one arm at a time and address left–right differences.
• Half-kneeling position: place one knee on the floor facing the pulley to increase stability if you tend to move your lower body too much.
• Tighter grip: keep your hands closer together and spread the rope a bit less at the bottom for easier control if you are new to the rope attachment.

Equipment

• Multi-station cable machineAt 72 of the 76 gyms GoSet follows
• Croisé aux câbles (cable crossover)At all 76 gyms GoSet follows

Alternatives for the same muscles

• Overhead cable triceps extensionTriceps
• Cable triceps pushdownTriceps
• Assisted dipTriceps · Chest
• Bar dipTriceps · Chest
• Barbell skull crusherTriceps
• Close-grip bench pressTriceps · Chest

Common questions