Cable Rope Pushdowns

Exercise Tips

  • Bend at the elbows only, no other part of your body should move
  • Keep your back flat, even though you are leaning forward do not hunch over

Cable Rope Pushdowns

This exercise targets your triceps and provides a low cardio benefit.

Muscle Group



2 Days a Week to
3 Days a Week


Cable Machine, Rope Attachment

Cardiovascular Benefit


Muscle Group: Triceps

Equipment: Cable Machine, Rope Attachment

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Triceps

Starting Position: Stand facing the cable machine with your feet shoulder width apart. Lean forward slightly and grab the rope with both hands at shoulder level, palms facing each other. Make sure your elbows are bent and tucked close to your sides.

  1. 1 Slowly pull the rope down, extending your forearms until they are straight.
  2. 2 Slowly return to the starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set.

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