FlexCable Tricep Pushdowns (Rope)
Muscles worked
- Triceps Brachii
- Extensor Carpi Ulnaris
- Flexor Carpi Ulnaris
- CategoryPush
- Default target3 sets × 10–15 reps
- EquipmentCable Machine
- Movement patternIsolation Upper
- Training stylesHypertrophy
- LevelBeginner-friendly
Technique
Setup
Attach a rope to the high pulley and hold an end in each hand with your thumbs on top. Stand tall facing the machine with a slight forward lean, elbows bent and pinned to your sides.
Movement
Press the rope down until your arms are fully straight, spreading the ends apart beside your thighs at the bottom. Let your forearms rise back up under control until they are just above parallel to the floor.
Form Tip
Only your forearms move. If your elbows drift forward or your shoulders roll over the rope, the weight is too heavy and your chest and shoulders are taking over.
Increase Difficulty
Pause for 2 seconds at full extension, or slow the return to 3 seconds.
Decrease Difficulty
Use a lighter stack, or switch to Band Tricep Pushdowns.