For triceps growth
For triceps growth, rope pushdown rates higher on our research criteria: more of the work on the triceps.
Both are good choices that train the triceps the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Cable Kickback. Hardest where the triceps is shortest, so it misses the stretch, but it’s light on the elbows.
Rope Pushdown. Simple and joint-friendly, but the long head never gets stretched.
For triceps growth, rope pushdown rates higher on our research criteria: more of the work on the triceps. Both are good choices that train the triceps the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
About the same: both are easy to learn.
Cable kickback needs a cable station, so for most people it’s a gym exercise. Rope pushdown needs a cable station, so for most people it’s a gym exercise.
About the same: both rate Excellent for joint and recovery cost in our research rubric.