Cable Pushdown

A cable exercise that isolates and targets the triceps.

Beginner-Intermediate · Recommended Sets: 3 sets x 12-15 reps · Triceps

Cable Pushdown — Points to Check Today

  • Don't swing your elbows forward and back — If your elbows move, the shoulders and back take over and the triceps lose the tension. (Bobbing the elbows and pressing down with the shoulders and back)
  • Fully extend at the bottom — Full extension lets the triceps fully contract. (Lowering only halfway without fully extending the arms)
  • Don't lean over excessively — Pressing down with your body only adds weight while using the triceps less. (Pressing the bar down with the torso, using bodyweight)

Cable Pushdown — How to Do It / If You're New

  1. Attach a bar (or rope) to the high cable, grip it at shoulder-width, step back one pace, and lean your torso slightly forward.
  2. Tuck your elbows firmly against your sides and keep them fixed. Keeping these elbows still throughout is the key.
  3. Exhale as you move only your forearms, pressing the bar all the way down toward your thighs until your arms are fully extended.
  4. Squeeze your triceps at the bottom, then slowly bend your arms back up until your elbows reach 90 degrees.