How to do a Cable Rope Tricep Extension
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Cable Rope Tricep Extension
Target muscles worked
Instructions for Proper Form
This is an isolation triceps exercise. The use of cables gives you more control over where the resistance is coming from, allowing you to keep more tension in your triceps compared to equipment like dumbbells. Because you can easily adjust the weight on a cable machine this is also a great exercise for performing drop sets, and burning out your triceps.
- Place pulley to the highest position with a rope attachment.
- Grab ahold of the rope with a neutral grip, palms facing in, and pull your elbows to your sides and flexed to 90 degrees so your forearms are parallel with the floor.
- Brace your core to keep your spine neutral with your shoulders back.
- Extend your elbows while keeping them at your sides to completely extend your arms.
- Once you have reached full arm extension, flex your elbows back to the starting position.
Tips & FAQs
Cable Rope Tricep Extension is also known as:
- Cable Rope Pressdown
- Cable Rope Pushdown
Common Form Mistakes
Limit Range of Motion at the Top
There should always be tension on your triceps. It’s very common to lose tension at the top of the movement when your arm is fully flexed. Limit your range of motion so your triceps stay engaged for the entire exercise without resting at the top.
Weight & 1 Rep Max Calculator
Average Cable Rope Tricep Extension standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps35lbs1 Rep Max45lbs
- intermediate8reps40lbs50lbs
- advanced8reps45lbs55lbs
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Alternatives & Variations to Cable Rope Tricep Extension
1. Cable Tricep Pushdown
97.9 mSCORESWAPPED 25,909 TIMESThis is an isolation exercise that targets the triceps. This exercise is very similar to other cable tricep exercises with the exception of using a flat bar instead of other handle attachments. This keeps your hands palms down, and reduces the demand for stabilizing your wrist during the movement.
2. Seated Tricep Press
97.4 mSCORESWAPPED 8,226 TIMESSeated Tricep Press is an isolation exercise that targets your triceps. The positioning of the dumbbell varies from many other tricep exercises, which is great for adding some variety to your exercise selection. By positioning the dumbbell overhead you can ensure that you’re taking your triceps through their full range of motion.
3. Dumbbell Skullcrusher
98.4 mSCORESWAPPED 7,231 TIMESDumbbell Skullcrusher is an isolation exercise that targets your triceps. Unlike some skull crusher variations, the use of dumbbells prevents you from compensating for any differences in strength between sides, as well as adding some instability to the movement.
4. Dumbbell Kickbacks
93.7 mSCORESWAPPED 5,918 TIMESDumbbell Kickbacks are an isolation exercise that target the triceps. The use of dumbbells prevents you from compensating for any strength discrepancies between sides. The movement itself is simple and easy to perform, making this a great exercise for beginners, and plenty of variations exist for more advanced users looking to add more difficulty and complexity to the movement.
5. Machine Tricep Extension
90.2 mSCORESWAPPED 4,994 TIMESSimilar to other tricep extensions, this variation is an isolation movement that targets the triceps. The use of a machine restricts your range of motion, and adds a ton of stability to the movement. By placing your elbows against the pad, you ensure that the movement is coming entirely from your triceps, and you aren’t accidentally recruiting additional muscle groups.
6. Machine Tricep Dip
92.9 mSCORESWAPPED 4,964 TIMESMachine Tricep Dips are a variation on the more standard Dip. This is a compound movement that primarily targets your triceps. By using a machine, you restrict your range of motion, and add more stability to the movement. This allows you to focus on exertion rather than stabilizing the movement. Because you’ll also be using a weight stack instead of bodyweight, you can have more control over your resistance. This is a great exercise for anyone looking to work towards performing full bodyweight dips, or just building muscle mass and strength in your triceps.
7. Cable One Arm Tricep Side Extension
85.1 mSCORESWAPPED 4,756 TIMESLike other Tricep Extension variations, this exercise is an isolation movement that targets the triceps. By performing this exercise one side at a time, you remove the risk of compensating for any strength discrepancies between sides. In addition, this exercises forces you to work your triceps in a different plane than many typical tricep exercises.
- Intermediate
- Triceps
- Rope Cable
8. Bench Dip
93.8 mSCORESWAPPED 4,746 TIMESBench Dip is a variation on the standard Dip. Like other Dip variations, this is a compound, bodyweight exercise that primarily targets your triceps. Because your feet are still on the ground, this tends to be an easier variation, and a great way to build tricep strength as you work towards full bodyweight dips.
9. Dip
93.9 mSCORESWAPPED 4,726 TIMESDips are a compound, bodyweight triceps exercise, and an incredibly common exercise. The exercise requires you to raise and lower yourself in a suspended position by flexing and extending your arms. With the standard variation, this is mostly accomplished by engaging your triceps, however other variations can shift this to be more of a chest exercise.
10. Cable One Arm Underhand Tricep Extension
85.4 mSCORESWAPPED 4,710 TIMESLike other Tricep Extension variations, this exercise is an isolation movement that targets the triceps. By using an underhand grip, you can more easily keep your elbows close to your sides. By performing this exercise with each side independently, you remove the risk of compensating for any weakness between sides.
- Intermediate
- Triceps
- Rope Cable