Cable One Arm Triceps Pushdown (Rope)
Expert Advice
Keep your elbow pinned to your side throughout the exercise to isolate the triceps effectively.
How-to-do Steps
- Attach a rope to a high pulley and grab one end with one hand.
- Stand facing the cable machine with a slight forward lean and feet shoulder-width apart.
- Keep your elbow close to your body and push the rope down until your arm is fully extended.
- Slowly return to the starting position, maintaining tension on the triceps.
- Complete the desired number of repetitions before switching arms.
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Muscles Worked
Cable One Arm Triceps Pushdown (Rope) primarily targets the Triceps, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps100%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable One Arm Triceps Pushdown (Rope) work?
Cable One Arm Triceps Pushdown (Rope) primarily targets the Triceps. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable One Arm Triceps Pushdown (Rope)?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable One Arm Triceps Pushdown (Rope) suitable for beginners?
Cable One Arm Triceps Pushdown (Rope) is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
