Cable Rope Pushdown
Easy
Also known as: Rope Triceps Pushdown · Cable Rope Pressdown · Triceps Rope Pressdown
Expert Advice
You do not need to pull the rope ends far apart. Let them separate naturally near your thighs rather than forcing a wide finish.
How-to-do Steps
- Attach a two-ended rope to the high pulley and select your resistance.
- Face the machine with feet hip-width apart, holding the rope ends with palms facing inward.
- Keep your upper arms beside your torso and start with elbows bent.
- Straighten both elbows together, pressing the rope down until your hands reach your thighs.
- Bend your elbows slowly, letting the rope rise without moving your upper arms.
- Repeat for the prescribed repetitions, keeping your torso still throughout.
Common Mistakes
- Torso rocks forwardFix: reduce the resistance so elbow extension, not body weight, moves the rope.
- Wrists bend at the bottomFix: keep your knuckles aligned with your forearms.
Coach Cues
Upper arms stay stillStraighten both elbowsControl the return
Short reminders to keep in mind during every set.
Track Cable Rope Pushdown in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Cable Rope Pushdown primarily targets the Triceps, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps100%
Equipment
Cable
Exercise Type
Strength
Why Level 2?
Easy
Standing cable work requires keeping the torso and upper arms still during elbow extension.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Variations
Easier Variation
Harder Variation
Same Movement, Other Equipment
Frequently Asked Questions
What does Cable Rope Pushdown work?
This exercise directly targets your triceps through a focused isolation movement. It is one of the most popular triceps exercises in the gym and uses a cable.
What is the most common mistake with Cable Rope Pushdown?
The biggest mistake is flaring your elbows out instead of keeping them tucked close to your body. Slow down, focus on feeling the triceps work through the full range of motion, and use a weight or difficulty level you can actually control.
How many sets and reps should I do for Cable Rope Pushdown?
Start with 3 sets of 10 to 15 reps. If the exercise works one side at a time, do 10 to 15 reps per side. Rest 30 to 60 seconds between sets. Pick a weight that makes the last 2 to 3 reps feel challenging but doable with good form. Track your sets in the FitAI app to make sure you are progressing over time.
What can I do instead of Cable Rope Pushdown if I don't have a cable?
You can substitute a resistance band anchored to a door frame or sturdy object and still target your triceps effectively. The key is keeping the same movement pattern and range of motion. The resistance source matters less than how you control the movement.
