10 Best Triceps Pushdown - Rope Attachment Alternatives for Home Gyms

The 10 Best Triceps Pushdown - Rope Attachment Alternatives

10 substitutes, ranked by how closely each one matches the Triceps Pushdown - Rope Attachment on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. 

   1. Low Cable Triceps Extension

   96% match

   Triceps · Beginner · Isolation

   It uses the same equipment and still works the triceps.

   • Cable

   How to perform it

   1. Select the desired weight and lay down face up on the bench of a seated row machine that has a rope attached to it. Your head should be pointing towards the attachment.
   2. Grab the outside of the rope ends with your palms facing each other (neutral grip).
   3. Position your elbows so that they are bent at a 90 degree angle and your upper arms are perpendicular (90 degree angle) to your torso. Tip: Keep the elbows in and make sure that the upper arms point to the ceiling while your forearms point towards the pulley above your head. This will be your starting position.
   4. As you breathe out, extend your lower arms until they are straight and vertical. The upper arms and elbows remain stationary throughout the movement. Only the forearms should move. Contract the triceps hard for a second.
   5. As you breathe in slowly return to the starting position.
   6. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: triceps, the same as the Triceps Pushdown - Rope Attachment
   • Equipment: a cable, the same as the Triceps Pushdown - Rope Attachment
2. 

   2. Triceps Pushdown

   96% match

   Triceps · Beginner · Isolation

   The same equipment, taken with an overhand grip.

   • Cable

   How to perform it

   1. Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
   2. Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. This is your starting position.
   3. Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
   4. After a second hold at the contracted position, bring the bar slowly up to the starting point. Breathe in as you perform this step.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: triceps, the same as the Triceps Pushdown - Rope Attachment
   • Equipment: a cable, the same as the Triceps Pushdown - Rope Attachment
   • Body position: standing, the same as the Triceps Pushdown - Rope Attachment
3. 

   3. Triceps Pushdown - V-bar Attachment

   96% match

   Triceps · Beginner · Isolation

   The same equipment, taken with a close grip.

   • Cable

   How to perform it

   1. Attach a V-Bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
   2. Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. The thumbs should be higher than the small finger. This is your starting position.
   3. Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
   4. After a second hold at the contracted position, bring the V-Bar slowly up to the starting point. Breathe in as you perform this step.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: triceps, the same as the Triceps Pushdown - Rope Attachment
   • Equipment: a cable, the same as the Triceps Pushdown - Rope Attachment
   • Body position: standing, the same as the Triceps Pushdown - Rope Attachment

4. 4. Cable Rope Incline Tricep Extension

   94% match

   Triceps · Beginner · Isolation

5. 

   5. Kneeling Cable Triceps Extension

   92% match

   Triceps · Beginner · Isolation

   The same equipment, done kneeling instead.

   • Cable

   How to perform it

   1. Place a bench sideways in front of a high pulley machine.
   2. Hold a straight bar attachment above your head with your hands about 6 inches apart with your palms facing down.
   3. Face away from the machine and kneel.
   4. Place your head and the back of your upper arms on the bench. Your elbows should be bent with the forearms pointing towards the high pulley. This will be your starting position.
   5. While keeping your upper arms close to your head at all times with the elbows in, press the bar out in a semicircular motion until the elbows are locked and your arms are parallel to the floor. Contract the triceps hard and keep this position for a second. Exhale as you perform this movement.
   6. Slowly return to the starting position as you breathe in.
   7. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: triceps, the same as the Triceps Pushdown - Rope Attachment
   • Equipment: a cable, the same as the Triceps Pushdown - Rope Attachment
   • Body position: kneeling, not standing
6. Play demonstration

   Progression

   6. Cable Alternate Triceps Extension

   89% match

   Triceps · Intermediate · Isolation

   Pick this when you want a harder version that works the triceps one side at a time.

   • Cable

   How to perform it

   1. Stand facing the cable machine with your feet shoulder-width apart.
   2. Hold the cable handle with your right hand and bring your arm up so that your upper arm is parallel to the ground and your elbow is bent at a 90-degree angle.
   3. Keep your upper arm stationary and extend your forearm backward, fully straightening your arm.
   4. Pause for a moment, then slowly return to the starting position.
   5. Repeat with your left arm.
   6. Continue alternating arms for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: triceps, the same as the Triceps Pushdown - Rope Attachment
   • Equipment: a cable, the same as the Triceps Pushdown - Rope Attachment
   • Body position: standing, the same as the Triceps Pushdown - Rope Attachment
7. 

   Progression

   7. Standing Low-pulley One-arm Triceps Extension

   89% match

   Triceps · Intermediate · Isolation

   Pick this when you want a harder single-arm version that still works the triceps.

   • Cable

   How to perform it

   1. Grab a single handle with your left arm next to the low pulley machine. Turn away from the machine keeping the handle to the side of your body with your arm fully extended. Now use both hands to elevate the single handle directly above the head with the palm facing forward. Keep your upper arm completely vertical (perpendicular to the floor) and put your right hand on your left elbow to help keep it steady. This is the starting position.
   2. Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
   3. Go back to the starting position by using the triceps to raise the single handle. Breathe out as you perform this step.
   4. Repeat for the recommended amount of repetitions.
   5. Switch arms and repeat the exercise.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: triceps, the same as the Triceps Pushdown - Rope Attachment
   • Equipment: a cable, the same as the Triceps Pushdown - Rope Attachment
   • Body position: standing, the same as the Triceps Pushdown - Rope Attachment

8. Progression

   8. Cable Lying Triceps Extension

   88% match

   Triceps · Intermediate · Isolation

9. 9. Cable Rope Lying On Floor Tricep Extension

   87% match

   Triceps · Beginner · Isolation

10. 10. Cable Triceps Pushdown (V-bar) (With Arm Blaster)

    87% match

    Triceps · Beginner · Isolation