At a glance
| Equipment | Cable |
|---|---|
| Experience level | Beginner |
| Movement pattern | Elbow extension |
| Primary muscle | Triceps |
| Also works | Front Deltoids |
The movement, step by step.
- Attach a rope to the high pulley and stand facing it with a stable stance and a small forward lean.
- Hold the ends with palms inward and set elbows near your sides, starting with elbows bent.
- Straighten the elbows to press the rope toward the thighs; allow the ends to separate slightly if comfortable.
- Bend the elbows slowly to return, keeping the upper arms and torso nearly still.
Technique cues
- Keep the shoulders relaxed and upper arms quiet.
- Finish by straightening the elbows, not pushing the shoulders down.
- Control the return until the forearms approach the upper arms.
Common mistakes
- Rocking body weight onto the rope to move a heavy stack.
- Letting elbows travel far forward and backward.
Watch & learn
Professional demonstrations, opened on YouTube.
- How To Do Cable Rope Tricep Pushdown | Exercise Demo — OriGym.
- How to do a Cable Triceps Extension — National Academy of Sports Medicine (NASM).
Alternatives
Log it in Club 1000 Plus
In the app, Learn on a workout opens this same guide for Cable - Rope Triceps Pushdown, Cable - Straight Bar Triceps Pushdown, Cable - Rope Triceps Pulldown, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.