Cable Single Arm Rope Pushdown
Triceps ·Cable ·Beginner
Muscles worked
Triceps
How to do Cable Single Arm Rope Pushdown
- Set the pulley to the highest position and attach a rope, then grip one end with one hand using a neutral grip.
- Step close to the stack and tuck your working elbow tight against your ribs with the forearm parallel to the floor.
- Place your non-working hand on your hip and brace your core to keep the torso square to the cable.
- Press the rope end straight down by extending the elbow until the arm is fully locked out.
- Rotate the palm down at the bottom for an extra triceps squeeze, then pause briefly at lockout.
- Let the rope travel back up slowly over 2 seconds and repeat for 10 to 15 reps per side.
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