Triceps pushdowns using cable with a rope attachment are an effective exercise to target the triceps muscles. To perform this exercise you will need a cable machine with a rope attachment. Here are the steps:

Stand facing the cable machine with your feet shoulder-width apart and your knees slightly bent. Grasp the rope attachment with an overhand grip, palms facing each other, and your hands shoulder-width apart.
Keep your elbows close to your sides and your upper arms stationary as you exhale and push the rope down towards your thighs, fully extending your arms.
Pause for a moment, squeezing your triceps at the bottom of the movement.
Inhale and slowly return the rope to the starting position by bending your elbows and keeping your upper arms stationary.
Repeat for the desired number of reps.

Cable Triceps Pushdown – A Classic Move for Bigger Arms

The cable triceps pushdown is a staple isolation movement for building stronger, more defined triceps. Whether you're aiming for bigger arms, better lockout strength, or more balanced pressing power, this exercise deserves a permanent spot in your routine.

Let’s break down how to do it right, what to avoid, and how to make it even more effective.

What Is the Cable Triceps Pushdown?

Also commonly known as:

Triceps Pressdown
Cable Triceps Extension (Downward)
Rope Pushdown (when using a rope attachment)

This movement is performed standing at a cable machine, gripping a straight bar, rope, or angled handle, and pressing the weight down by extending your elbows. The key is to keep your upper arms fixed and isolate the triceps.

It targets the lateral and long heads of the triceps with minimal shoulder involvement.

Why Include Cable Triceps Pushdowns?

Trains the triceps in a fully shortened position, ideal for hypertrophy
Provides constant tension thanks to the cable system
Easy to adjust resistance and control the tempo
A great finisher or warm-up for any push session

A 2011 study in the Journal of Strength and Conditioning Research found that cable pushdowns produced greater triceps activation than overhead dumbbell extensions in some lifters — likely due to better load control and joint stability (study link).

How to Program Cable Triceps Pushdowns

Best placement: Toward the end of your push or arm workouts, after your main presses.

Rep ranges:

Hypertrophy: 10–15 reps
Burnout sets: 15–20+ reps

Example:

3–4 sets of 12–15 reps, focusing on form and controlled tempo

💡 Progress automatically with Auto Progression to stay consistent with volume and resistance.

Equipment:

Cable machine with bar, rope, or angled attachment

Lean forward slightly and keep wrists neutral to reduce wrist strain
Use a rope attachment to increase range at the bottom by splitting the handles
Add a pause at full extension to maximize the contraction
Exhale as you push down, inhale as you return