Cable Pushdown (with rope attachment) Exercise Guide
Exercise Profile
- Target
- Triceps Brachii
- Equipment
- Cable
- Body Part
- Upper Arms
- Primary Muscle
- Triceps Brachii
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Triceps Pushdown with Rope
How to: Cable Pushdown (with rope attachment)
- Attach a rope to a high pulley on the cable machine.
- Stand facing the cable machine with feet shoulder-width apart.
- Grasp the rope with both hands and pull it down to chest level, elbows bent.
- Push the rope downwards while keeping elbows stationary at your sides.
- Separate the rope ends at the bottom of the movement and squeeze your triceps.
- Return to the starting position with control, maintaining tension on the triceps.
Common Mistakes
- Using too much weight which leads to improper form.
- Allowing elbows to flare out during the movement.
- Not fully extending arms at the bottom of the movement.
Modifications
- Use a lighter weight to reduce strain on the shoulders and elbows.
- Perform the exercise seated for increased stability.
Tips
- Keep your elbows close to your body during the movement.
- Control the cable back to the starting position to maximize muscle engagement.
Cable Pushdown (with rope attachment) Alternatives
Tags
triceps
strength
cable
upper arms
pushdown
exercise