What you'll gain

• Builds triceps size with a deep contraction at lockout.

• Targets the long head of the triceps more than a straight bar pushdown.

• Reinforces stable elbow mechanics for stronger pressing lifts.

Step-by-Step Instructions

1. 1

   Set the pulley to the highest position and attach a rope, then grip both ends with palms facing each other.

2. 2

   Step close to the stack and tuck your elbows tight against your ribs with forearms parallel to the floor.

3. 3

   Press both ends of the rope straight down by extending your elbows until your arms are fully locked out.

4. 4

   Pull the rope ends apart at the bottom and rotate the palms down for an extra triceps squeeze.

5. 5

   Let the rope travel back up slowly over 2 seconds, stopping when forearms are parallel to the floor.

6. 6

   Repeat for 10 to 15 reps without leaning forward or letting the elbows drift away from the ribs.

Common Mistakes

• Letting the elbows flare forward, turning the lift into a chest-driven press.

• Leaning the torso forward to push down with bodyweight, stealing load from the triceps.

• Skipping the hand separation at the bottom, missing the deeper long-head contraction.

• Bouncing the weight up at the top instead of controlling the return.

About This Exercise

The cable rope pushdown is a standing single-joint triceps exercise performed from a high pulley with a rope attachment. Unlike a straight bar, the rope lets the hands separate and rotate at the bottom, which deepens the triceps contraction and trains the long head more directly. With elbows pinned to the ribs, the triceps do all the work without any chest or shoulder involvement. For app and content use, this clip is a recognizable inclusion in any push-day finisher or arm-focused training block. It pairs naturally with cable curl clips for a paired-set arm day in your library. The visual of the hands separating at the bottom also makes it a strong piece for trainer-led short-form content where the contraction reads clearly on camera.

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