Triceps · Cable machine

Cable Tricep Pushdown

The cable tricep pushdown is an isolation exercise designed to target all three heads of the triceps under constant cable tension. It suits lifters of any experience level and typically fits into the middle or end of an upper-body or arm-focused workout.

Muscles: Triceps
Equipment: Cable machine
Type: Strength
Animation: Men

How to do it

Stand facing a cable machine with a rope or bar attachment at chest height.
Grip the attachment with both hands, elbows at your sides.
Keep your upper arms stationary and core engaged.
Push the weight down by extending your forearms until your arms are fully extended.
Slowly return to the starting position, feeling the stretch in your triceps.

Common mistakes

Letting your elbows drift forward and back, which shifts tension away from the triceps and onto the lats and shoulders.
Leaning heavily over the handle to use body weight and momentum, which reduces mechanical load on the target muscle.
Cutting the range of motion short at the bottom, which prevents a full peak contraction of the triceps.
Bending your wrists backward under load, which places unnecessary strain on the wrist joints.

Tips

Keep your upper arms pinned to your sides throughout the entire range of motion.
Pause for a brief second at full extension to emphasize the tricep contraction.
Maintain a slight hinge at the hips with an engaged core to stay stable against the weight stack.

Sets and reps

For muscle building, perform 3 to 4 sets of 10 to 15 reps with 60 to 90 seconds of rest between sets. If training for muscular endurance or a pump, higher ranges of 15 to 20 reps work well.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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On a computer? Point your phone's camera here to get the app.

Questions

Is a rope attachment or a straight bar better for tricep pushdowns?

A rope allows you to flare your wrists outward at the bottom for a stronger contraction, while a straight bar typically allows you to lift slightly heavier loads.

Can cable tricep pushdowns cause elbow pain?

Pushing too heavy or snapping into full lockout can irritate the elbow tendons; if you feel sharp pain, stop the exercise and consult a specialist.

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