The Cable Rope Pushdown is a beginner-friendly cable strength exercise that targets the triceps. Here's how to do it right — and what to stop doing.
Primary musclesTriceps
Secondary muscles—
EquipmentCable
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Cable Rope Pushdown
Set the pulley to the highest position and attach a rope, then grip both ends with palms facing each other.
Step close to the stack and tuck your elbows tight against your ribs with forearms parallel to the floor.
Press both ends of the rope straight down by extending your elbows until your arms are fully locked out.
Pull the rope ends apart at the bottom and rotate the palms down for an extra triceps squeeze.
Let the rope travel back up slowly over 2 seconds, stopping when forearms are parallel to the floor.
Repeat for 10 to 15 reps without leaning forward or letting the elbows drift away from the ribs.
02 The payoff
Why it earns its spot
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.
03 Don't do this
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.
EGON Put it on record
Track it in EGON.
Log every set of the Cable Rope Pushdown, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
