Cable Single Arm Triceps Pushdown with Rope Attachment

Muscles worked

Setup

1. Set the cable pulley to the highest position and attach a rope handle.
2. Grasp one side of the rope with a neutral grip (palm facing your midline).
3. Stand facing the machine with feet shoulder-width apart and a slight forward lean from the hips.
4. Tuck your working elbow firmly against your side with the forearm parallel to the floor.

How to do it

1. Exhale and extend your arm downward until the elbow is fully locked out.
2. At the bottom of the rep, slightly rotate your wrist outward to maximize the contraction.
3. Inhale and slowly control the weight back up to the starting position until the forearm is just above parallel.
4. Maintain a controlled tempo, focusing on the squeeze at the bottom and a slow return.

Form checklist

• Keep the upper arm stationary and pinned to your ribcage throughout the set.
• Avoid using your shoulder or leaning your body weight into the cable to move the weight.
• Maintain a neutral wrist position to avoid unnecessary joint strain.
• Keep your core braced and shoulders pulled back to prevent rounding forward.

Pro tips

• Focus on 'pushing through the pinky' side of your hand to better engage the lateral head of the triceps.
• Squeeze the triceps hard at the bottom as if you are trying to point your thumb away from your body for a peak contraction.

Make it harder

• Add a 3-second isometric hold at the point of maximum contraction (bottom of the movement).
• Implement a 4-second eccentric (upward) phase to increase time under tension.

Frequently asked

What muscles does the cable single arm triceps pushdown with rope attachment work?

The cable single arm triceps pushdown with rope attachment primarily targets the triceps, and also works the biceps and forearms as secondary muscles.

What equipment do you need for the cable single arm triceps pushdown with rope attachment?

The cable single arm triceps pushdown with rope attachment uses cable and rope.

Is the cable single arm triceps pushdown with rope attachment good for beginners?

The cable single arm triceps pushdown with rope attachment is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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