Cable Rope Push-Down

HOW TO DO IT

1. 1Stand facing the cable machine with feet shoulder-width apart.
2. 2Grab the rope ends with a neutral grip, palms facing each other.
3. 3Tuck elbows tightly against your ribs and keep them stationary.
4. 4Push the rope down until arms are fully extended.
5. 5Spread the rope ends apart at the bottom of the movement.
6. 6Slowly return hands to the starting position near chest level.

COMMON MISTAKES

• Flaring elbows out to the sides during the push.
• Using body weight to drive the rope down instead of arms.
• Stopping short of full arm extension at the bottom.
• Allowing shoulders to roll forward during the movement.

TIPS

• Imagine screwing your hands outward against the rope tension.
• Keep your torso upright and avoid leaning forward for momentum.
• Focus on squeezing the triceps hard at the bottom position.

DETAILS

Muscles

Triceps

Equipment

Cable Machine

Type

Strength Training

Difficulty

Intermediate

Tracked as

Weight & Reps

TECHNIQUE

Base movement

Triceps pushdown

Handle

Rope

Arms

Both

Hand orientation

Neutral (palms facing each other)

Body position

Standing

Stance

Shoulder-width

Facing

Facing the anchor

Pulley height

High