Cable Pushdown (with Rope Attachment)

Advanced

Triceps

Cable

The point of Cable Pushdown (with Rope Attachment) is lockout strength and arm thickness; unbroken cable tension is how it gets there.

How to do Cable Pushdown (with Rope Attachment)

Attach a rope attachment to a high pulley on a cable machine.
Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.
Grasp the rope with an overhand grip, palms facing each other.
Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
Exhale and push the rope downward by extending your elbows until your arms are fully extended.
Pause for a moment, then inhale and slowly return to the starting position by allowing your elbows to flex.
Repeat for the desired number of repetitions.

Add to an AI Workout Plan All Arms Exercises Cable Arm Exercises All Cable Exercises

Cable Pushdown (with Rope Attachment) Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Stretch the return phase before adding weight.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Move the pin one plate once the last rep feels easy.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Step back until the stack never rests at the top.

Common Cable Pushdown (with Rope Attachment) Mistakes

Standing too near the tower so the first inch is slack

Take a step back until the cable is loaded before you begin.

Drifting the elbows forward on every rep

Pin the upper arms in place so only the forearm moves.

Grinding heavy singles when the plan called for quality reps

Hold the prescribed effort so the rest of the week stays trainable.

Easier and Harder Than Cable Pushdown (with Rope Attachment)

Easier progression

Weighted Three Bench Dips

Swap Cable Pushdown (with Rope Attachment) For

Barbell Reverse Close-grip Bench Press

Smith Machine Decline Close Grip Bench Press

Ski Ergometer

Cable Pushdown (with Rope Attachment) — Frequently Asked Questions

How do you do the Cable Pushdown (with Rope Attachment)?

Attach a rope attachment to a high pulley on a cable machine. Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees. Grasp the rope with an overhand grip, palms facing each other. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Cable Pushdown (with Rope Attachment) work?

The Cable Pushdown (with Rope Attachment) primarily targets the triceps. It is classified as a arms exercise and is performed with a cable machine.

How many sets and reps of the Cable Pushdown (with Rope Attachment) should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Move the pin one plate once the last rep feels easy. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Cable Pushdown (with Rope Attachment) good for beginners?

Not usually. The Cable Pushdown (with Rope Attachment) is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.

What can I do instead of the Cable Pushdown (with Rope Attachment)?

Try the Barbell Reverse Close-grip Bench Press, Smith Machine Decline Close Grip Bench Press or the Ski Ergometer. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.