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Cable Pushdown (With Rope Attachment)
A triceps pushdown using a rope so the hands can spread apart at lockout, extending the range of motion and hitting a harder peak contraction than a fixed bar.
ArmsCableElbow extension
GoLightWeight mediacable-pushdown-with-rope-attachment
Demonstration coming soon
Primary
Triceps brachii
Secondary
AnconeusForearm extensorsCore
Equipment
Cable
Pattern
Elbow extension
Setup
- 01Set the pulley high and attach a rope.
- 02Grip the rope ends with neutral palms, thumbs toward the ceiling.
- 03Stand close to the stack with a slight forward hinge.
- 04Pin the elbows to your sides before the first rep.
Execution
- 01Press the rope down, splitting the ends apart as the elbows straighten.
- 02Finish with the palms turned slightly back and the elbows locked.
- 03Hold the squeeze briefly at the bottom.
- 04Let the hands rise together under control until forearms pass parallel.
Checkpoints
- -Rope ends separate at the bottom of every rep.
- -Elbows stay pinned to the ribs throughout.
- -Full lockout with a deliberate one-second squeeze.
- -Shoulders stay down; the trunk stays quiet.
Common mistakes
- -Keeping the rope ends together and losing the extra range.
- -Using so much weight the ends can no longer split.
- -Elbows flaring out as fatigue builds.
- -Rocking the torso to press the weight down.
Programming notes
- -Use 3 to 4 sets of 12 to 15 reps with a hard split-and-squeeze at lockout.
- -Expect roughly 10 to 20 percent less load than a straight-bar pushdown.
- -A reliable elbow-friendly finisher after heavy pressing.
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