cable pushdown (with rope attachment): technique and muscles worked

Animated demonstration of cable pushdown (with rope attachment)

How to do this exercise

Step:1 Attach a rope attachment to a high pulley on a cable machine.
Step:2 Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.
Step:3 Grasp the rope with an overhand grip, palms facing each other.
Step:4 Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
Step:5 Exhale and push the rope downward by extending your elbows until your arms are fully extended.
Step:6 Pause for a moment, then inhale and slowly return to the starting position by allowing your elbows to flex.
Step:7 Repeat for the desired number of repetitions.

Equipment: Cable machine Rope
Body part: Arms
Target muscle: Triceps
Secondary muscle: Forearms

Hypertrophy grade

Good8 / 10

Nemeo’s take

This exercise is an essential classic for isolating the triceps, with particular emphasis on the lateral head (the external part which gives the "horseshoe" appearance). Unlike a rigid bar, the rope allows you to spread your hands at the end of the movement, which provides a much more intense final contraction. It is the “big brother” of the finisher: the pulley ensures constant tension over the entire amplitude, which is ideal for saturating the muscle with blood at the end of the session. This is a very safe movement that achieves muscular failure with minimal risk of injury.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

Turn this exercise into progress.

Track your sets, reps and weights with Nemeo and get recommendations for your next workout.

All exercises

cable pushdown (with rope attachment)

How to do this exercise

Turn this exercise into progress.

More exercises to explore

barbell lying triceps extension double

ez bar standing french press

cable high pulley overhead tricep extension