How to do the Cable Rope Pushdown
Attach the rope to a high pulley and grab its ends with palms facing each other.
Keep your elbows pinned to your sides.
Push the rope down and spread the ends apart at the bottom.
Let the rope rise slowly without lifting your elbows.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Two-thirds of your upper arm. The triceps straighten the elbow; overhead extensions stretch the long head, pushdowns and close presses load the rest.
Alternatives
Same muscles, similar movement: swap in one of these if the Cable Rope Pushdown doesn’t suit your gym or your joints.
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