Cable Triceps Pushdown
CableStrength
The Cable Tricep Pushdown is a strength exercise performed on a cable machine where you grip a straight bar or rope attachment and push it downward from shoulder height with straight elbows, fully extending your arms. Its primary purpose is to isolate and strengthen the triceps brachii, enhancing arm size, pressing power, and elbow extension. It benefits athletes, bodybuilders, and general fitness enthusiasts seeking targeted tricep development with minimal joint stress.
How to Perform Cable Triceps Pushdown
- 1Attach a straight bar, V-bar, or rope to a high cable pulley on the cable machine and select an appropriate weight.
- 2Stand facing the machine with feet shoulder-width apart, knees slightly bent, and core engaged.
- 3Grasp the attachment with an overhand grip, hands slightly wider than shoulder-width, elbows tucked close to your sides and bent at 90 degrees.
- 4Lean torso slightly forward from the hips while keeping your back straight and shoulders down.
- 5Exhale as you extend your elbows to push the bar down toward your thighs until arms are fully straight, squeezing your triceps.
- 6Inhale as you slowly allow your elbows to bend and return the bar to the starting position without letting elbows flare out.
- 7Repeat for desired reps, then carefully release the weight.
- 8Key form tips: Keep elbows pinned to your sides throughout—avoid swinging or using momentum. Maintain a neutral spine and controlled tempo. Common mistakes: Flaring elbows, partial range of motion, or arching the back.