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tricepsbeginnerReviewed by Dr. Ananya Iyer, DPT

Cable Triceps Rope Pushdown

Isolates the lateral and medial heads of the triceps with peak lockout flare.

Recommended Sets3–4 Sets
Rep Range12–15 Reps
Rest Period60s Rest
Equipmentcable

3D Visual Form & Technique Demonstration

Biomechanically verified form execution and joint angle cues.

Official Video Tutorial · 3D Biomechanics & Form DemonstrationWatch on YouTube
How to Execute the Cable Triceps Rope Pushdown

Stand facing cable with rope attached at high pulley. Pin elbows tight to ribs with slight forward torso lean.

  • Primary Muscle: TRICEPS
  • Secondary Synergists: Pure Isolation
  • Rest Interval: 60 seconds between sets

Cable Triceps Rope Pushdown Anatomy Activation

Primary motor unit recruitment for triceps with secondary synergist stabilizers.

Primary (triceps)
Anterior (Front View)
Anterior Muscle Recruitment: tricepsFront anatomical silhouette highlighting triceps in orange as active agonist.
Secondary / Stabilizer View
Posterior (Back View)
Posterior Muscle Recruitment: tricepsBack anatomical silhouette highlighting triceps in orange as active agonist.
● Primary Target View
Anatomical PlaneSagittal Plane
Primary KinesiologyElbow Extension
Biomechanical VectorInferior vector driving olecranon lockout
Active Anatomy:Primary: triceps
Figure: Biomechanical muscle recruitment model for triceps. Highlighted in orange is the primary agonist motor unit; highlighted in blue are synergistic stabilizing groups (isolation mechanics).

Step-by-Step Execution Guide

1

Stand facing cable with rope attached at high pulley.

2

Pin elbows tight to ribs with slight forward torso lean.

3

Push rope down and spread handles apart at bottom lockout.

4

Control back up to 90 degrees elbow bend.

Common Mistakes & Form Fixes

Elbows drifting forward and back.

Using bodyweight to press down.

Biomechanical Safety & Injury Warning

Keep upper arms completely stationary.

Alternative Exercises & Swaps

If the equipment is occupied or you need a joint-friendly variation, substitute with these approved movements:

EZ-Bar Skull Crushers (Lying Triceps Extension)triceps
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Close-Grip Barbell Bench Presstriceps
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Overhead Cable Triceps Extensiontriceps
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Rohan Varma, CSCS
Authored By
Rohan Varma, CSCSHead Strength Coach & Biomechanics Lead
Dr. Ananya Iyer, DPT
Medically Reviewed By
Dr. Ananya Iyer, DPTChief Medical & Biomechanics Reviewer
Last Reviewed & Verified: 2026-03-29
Read our Medical Fact-Checking Standards
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