Cable Rocking Triceps Pushdown
oec:cable-rocking-triceps-pushdown
A triceps pushdown variation using a deliberate weight shift from the front to rear foot to facilitate full elbow extension and increased shoulder extension at the contraction.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Rocking Triceps Pushdown, Rocking Cable Pushdown, Rocking Cable Triceps Extension
How to do it
Setup
- Attach a rope attachment to a high cable pulley.
- Grasp the ends of the rope with a neutral grip and take a staggered stance beneath the cable.
- Lean forward slightly, shifting most of your body weight onto the front foot while holding your elbows bent at roughly 90 degrees.
Movement
- Initiate the pushdown by driving your hands down and extending your elbows.
- As your arms approach full extension, smoothly shift your weight onto your rear foot, allowing your hands to travel slightly back past your hips for an intense triceps contraction.
- Pause briefly at peak contraction, keeping your chest tall.
- Control the return by bending your elbows and rocking your weight smoothly forward onto the front foot to reset the starting stretch.
Breathing
Exhale as you push down and shift weight onto the back leg; inhale as you return the cable and shift forward.
Cues
- Rock back as you lock out.
- Spread the rope past your hips.
- Control the forward return.
- Keep the motion fluid, not ballistic.
Common faults
- Using excessive momentum instead of controlled weight shifting.
- Move at a deliberate tempo so the triceps remain under active tension throughout the entire shift.
- Flaring the elbows excessively outward.
- Keep elbows tracking close to the sides of the torso to focus force through the triceps.
Safety
- Maintain a stable base of support in your staggered stance to avoid losing balance during the shift.
Muscles
Joints
- Elbow: Extension, Flexion
- Shoulder: Extension, Flexion
- Hip: Isometric stabilization
Details
- Movement
- Elbow extension isolation
- Modality
- Hypertrophy, Strength
- Mechanics
- isolation
- Force
- push
- Laterality
- bilateral
- Kinetic chain
- open
- Level
- intermediate
- Equipment
- Cable machine
- Record
- Repetitions and Load
- Load
- external, weight stack
Related
- variation of Cable Triceps Pushdown
- substitute for Cable Triceps Pushdown
- substitute for Cable Rope Triceps Pushdown
- substitute for Cable Drag Pushdown
Sources
- wger: Rocking Triceps Pushdown, by Moffi (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.