Cable Triceps Pushdown – Rope

Learn how to do Cable Triceps Pushdown – Rope with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 3.5 Triceps CableRope

Cable Triceps Pushdown – Rope is a Cable/Rope exercise that primarily targets the Triceps. It has a MET value of 3.5, meaning a 70 kg person burns approximately 120 kcal in a 30-minute session.

How to Do Cable Triceps Pushdown – Rope

A cable triceps pushdown using a rope attachment, allowing for a greater range of motion and an outward separation at the bottom of the movement for full triceps contraction.


Instructions:


  • Stand facing the cable machine with a rope attached to the high pulley.

  • Grab the rope with a neutral grip (palms facing each other) and bring elbows close to your body.

  • Keep your chest up, core engaged, and upper arms fixed in position.

  • Push the rope down until your arms are fully extended, separating the ends outward at the bottom.

  • Control the return to the starting position without letting elbows flare.


Common mistakes:


  • Moving the elbows forward or backward instead of keeping them fixed.

  • Using the shoulders or leaning excessively.

  • Letting the rope snap back without control.


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Muscles & equipment

Primary muscleTriceps
EquipmentCable Machine

Calorie Calculator

MET 3.5
Estimated burn
120 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Cable Triceps Pushdown – Rope

Type
Cable exercise
Primary muscle
Triceps
Secondary muscles
None
MET value
3.5
Calories (30 min, 70 kg)
≈ 120 cal
Video quality
4K with male and female demonstrations

More Triceps Exercises

Assisted Dip Machine
MET 4

Assisted Dip Machine

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Bench Triceps Dip
MET 4.5

Bench Triceps Dip

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Bench Triceps Dip – Legs Extended
MET 5

Bench Triceps Dip – Legs Extended

  • Bench
Cable Overhead Triceps Extension – Rope (High Pulley)
MET 3.5

Cable Overhead Triceps Extension – Rope (High Pulley)

  • Cable
  • Rope

FAQ: Cable Triceps Pushdown – Rope

What muscles does Cable Triceps Pushdown – Rope work?

Cable Triceps Pushdown – Rope primarily targets the Triceps.

How do you do Cable Triceps Pushdown – Rope correctly?

A cable triceps pushdown using a rope attachment, allowing for a greater range of motion and an outward separation at the bottom of the movement for full t

Is Cable Triceps Pushdown – Rope good for beginners?

Cable Triceps Pushdown – Rope has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Cable Triceps Pushdown – Rope?

Cable Triceps Pushdown – Rope requires: Cable, Rope.

What are the benefits of Cable Triceps Pushdown – Rope?

Cable Triceps Pushdown – Rope strengthens the Triceps, builds functional strength using Cable, Rope. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Cable Triceps Pushdown – Rope?

Similar exercises to Cable Triceps Pushdown – Rope include Bench Triceps Dip, Bench Triceps Dip – Legs Extended, Dip Machine, Dumbbell Bent Over Kickback. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Cable Triceps Pushdown – Rope better than Bench Triceps Dip?

Both Cable Triceps Pushdown – Rope and Bench Triceps Dip target the Triceps. Cable Triceps Pushdown – Rope uses Cable, Rope, while Bench Triceps Dip offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Bench Triceps Dip
MET 4.5

Bench Triceps Dip

  • Bench
Bench Triceps Dip – Legs Extended
MET 5

Bench Triceps Dip – Legs Extended

  • Bench
Dip Machine
MET 4.5

Dip Machine

  • Machine
Dumbbell Bent Over Kickback
MET 3

Dumbbell Bent Over Kickback

  • Dumbbells
Dumbbell Lying Triceps Extension
MET 3.5

Dumbbell Lying Triceps Extension

  • Dumbbells

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