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Cable Rope Pushdown

Triceps Isolation Cable machine
Demo (loops)

How to do it

Starting position

  1. Attach the rope to the top cable and grip it with both hands facing each other.
  2. Stand with your feet hip-width apart and lean your upper body slightly forward.
  3. Look at the machine and keep your knees soft.
  4. Keep your chest up, brace your abs, and lock your upper body firmly in place.

Movement

  1. Pull the rope down and pin your elbows to your torso.
  2. Use your triceps to push the rope down forcefully.
  3. Fully extend your arms and squeeze your triceps hard.
  4. Slowly return to the starting position while feeling the resistance.

Breathing

Exhale as you push the rope away and inhale as you return.

Trainer tips

  • Pin your elbows to your sides
  • Spread the rope to the sides at the end
  • Feel your triceps contract and squeeze

Cautions

  • If your lower back arches under too much weight, you can injure it, so use a lighter weight.
  • If your wrists bend backward, it strains the joints, so keep your wrists straight.
  • Leaning over and pressing down with body weight
  • Flaring the elbows and letting the shoulders engage

Exercise info

Primary musclesTriceps
EquipmentCable machine
Movement patternIsolation
Rep range10–15 reps
Exercise GuideAre you using body momentum to push down?Watch the video and see how to fix it

How GYMKC sets the weight for this exercise

For example, if you do 10 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 57.6 kg.

With the cable machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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Related exercises

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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.