Standing Cable Triceps Press
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Strength Training
Upper Body
Arms
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Cable Machine with Rope Attachment
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All Levels
Overview
The standing triceps press using a rope attachment on the cable machine is an effective isolation exercise to develop the back of the upper arms. The rope allows for a greater range of motion at the bottom of the movement, encouraging full triceps contraction. This is a go-to for targeting triceps in any push or arm-focused routine.
Muscles Worked
PRIMARY:
Triceps brachii
SECONDARY:
Anconeus
Forearms (as stabilizers)
Core (as stabilizer)
STEP-BY-STEP INSTRUCTIONS
Attach the rope to a high pulley on the cable machine.
Stand facing the machine with feet hip-width apart and grasp the rope with both hands, palms facing inward.
Bring elbows close to your sides with forearms angled upward; this is your starting position.
Press the rope down by extending your elbows, separating the ends of the rope slightly at the bottom.
Squeeze your triceps fully before returning to the start with control.
Keep elbows pinned in and repeat for desired reps.
Benefits
Isolates the triceps for strength and muscle growth
Rope attachment allows greater range and peak contraction
Versatile and adjustable for all fitness levels
Enhances performance in pressing movements
Low impact on shoulder joints
COACHING CUES
Keep elbows locked to your sides. Only your forearms should move
Press down and out with the rope to fully contract the triceps
Don’t let your shoulders shrug. Keep them down and back
Avoid using momentum and move with control
Brace your core to avoid leaning forward or arching
Notes
This movement is perfect for supersets, finishers, or main triceps work in upper body and push-focused training days. Adjust the weight to maintain control and maximize contraction at full extension.