BFR cable rope push-down

The blood flow restriction (BFR) cable rope push-down is an arm movement that builds triceps size and strength using a cable stack, rope grip, and blood flow restriction bands. It is popular in high-rep "pump"-style arm workouts. The bands should be placed as high as possible on your arms, at a tightness of no greater than 8 on a scale of 10. Most BFR workouts recommend using a far lighter weight than usual, perhaps as low as 25-50 percent of a normal working weight.


  1. BFR training boosts metabolic stress in the muscle, creating a strong muscular growth stimulus at light weight
  2. A rope grip allows more shoulder extension, activating the long head of the triceps
  3. Great for time-efficient arm training or after heavy pressing workouts
  4. Many lifters "feel" the peak contraction better using a rope grip
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BFR cable rope push-down Images

BFR cable rope push-down Instructions

BFR cable rope push-down muscle diagram