Triceps you can see on the stack

Cable Pushdown Rope

Elbows stay by your ribs. Push the rope down. Spread the ends at the bottom. Stand still. The stack is the load, not your body English.

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Hunter: I use these at the end of a press day. If I have to lean to finish, I pull the pin up. Pride is not a tricep set.

Cues

Stand tall. Soft knees. A tiny hinge is fine. A bow is not.
Elbows pinned to your sides. They do not travel forward.
Push down until the elbows are long. Spread the rope at the bottom.
Pause. Do not bounce the stack off the pins.
Let the rope come back to about chest height. Keep the elbows quiet.

Setup

Rope on a high pulley. Pin you can own for 10-12. Push Pull Legs and Upper A both pair these with curls. Rest about a minute. If the rope is taken, a straight bar pushdown is the same idea. Log the handle.

After the presses

Bench, overhead, incline. Then this. 3 sets. That is enough arm work for a school night. Log the pin. You do not need five tricep machines because the cable tree looks like a tour.

Superset with a curl

Upper A pairs these with EZ-bar curls. Push, then curl, then rest. Log both. If you skip the rest because it is a superset, that is fine. Still write the numbers.

Dorm swap

No cable? Close-grip push-ups or bench dips. Log that name. Do not invent a cable number from a band and call it the same lift.

Common misses

Turning it into a crunch. Flaring the elbows. Only moving the wrists. Slamming the stack. Also: a pin so heavy you have to jump.

FAQ

Rope or bar?

Rope is this page. A bar is allowed. Pick one for a month so the stack compares.

How far down?

Until the elbows lock without the shoulders rolling forward. Spread the rope only if you still own that lockout.

Log rope pushdowns in the free Vitality Engine. Pin number, every working set.

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