The cable rope pushdown is an isolation exercise targeting the tricep. It is performed using a cable machine with a rope attachment, focusing on extending the elbows to work the tricep while also engaging the forearms as secondary muscles.
Also Works
Forearms
How to Perform
1
Attach a rope attachment to a high pulley on a cable machine.
2
Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.
3
Grasp the rope with an overhand grip, palms facing each other.
4
Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
5
Exhale and push the rope downward by extending your elbows until your arms are fully extended.
6
Pause for a moment, then inhale and slowly return to the starting position by allowing your elbows to flex.