Cable Pushdown (with Rope Attachment)

Target muscle

Triceps

Also works

Forearms

Equipment

Cable

Body part

Upper arms

How to do the cable pushdown (with rope attachment)

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.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the triceps. The forearms work as secondary muscles. See all triceps exercises or every cable exercise.