Cable Triceps Pushdown (Rope)

Cable Triceps Pushdown with Rope is an isolation exercise that targets all three heads of the triceps, with a slightly greater emphasis on the lateral and media heads. It is a beginner-friendly movement and a core exercise in many triceps-focused workouts. This exercise is popular due to its simplicity, effectiveness, and ability to provide constant tension on the triceps throughout the entire range of motion.

The rope attachment allows for a greater range of motion at the bottom of the movement, enabling better triceps contraction compared to a straight bar. Additionally, it provides a more natural wrist position, reducing stress on the joints. The cable machine ensures continuous resistance, making it an excellent choice for muscle hypertrophy and endurance training.

1. Attach a rope handle to the high pulley of a cable machine and select an appropriate weight.
2. Stand facing the machine with your feet shoulder-width apart and grasp the rope with a neutral grip (palms facing each other).
3. Slightly bend your knees, keep your core engaged, and maintain an upright posture.
4. Start with your elbows close to your body and your hands at chest level.
5. Push the rope downward by extending your arms, ensuring that your elbows remain in a fixed position.
6. At the bottom, spread the rope ends apart to maximize triceps engagement.
7. Slowly return to the starting position, controlling the movement to maintain tension.
8. Repeat for the desired number of repetitions.

This exercise carries a low to moderate risk of injury when performed with proper form and an appropriate weight.

• Elbow Strain: Overloading the weight or locking out the elbows too aggressively may lead to joint discomfort or strain. Keeping movements controlled and avoiding excessive weight can help prevent this issue.
• Shoulder Discomfort: Poor form, such as leaning too far forward or flaring the elbows outward, can place unnecessary stress on the shoulders. Maintain a stable posture and keep your elbows tucked in.
• Wrist Pain: Using improper grip techniques or failing to control the rope at the bottom of the movement can lead to wrist discomfort. Adjusting grip width and using a manageable weight can help alleviate this issue.