Exercise
Tricep Pushdown (Cable)
The Tricep Pushdown (Cable) is a controlled arm exercise that strengthens the back of the upper arms using constant cable resistance.
Tricep Pushdown (Cable)
The Tricep Pushdown (Cable) is a cable-based exercise that focuses on building strength and control in the back of the upper arms. The cable keeps steady tension throughout the movement, making it useful for both muscle development and clean, repeatable reps.
You should feel the work mainly in your triceps as you push the handle down. Keep your elbows close to your sides, your chest tall, and move through a smooth range without swinging or using momentum. Control the weight on the way up to maintain tension.
This exercise fits well into upper body, push, or arm-focused workouts. To make it easier, use a lighter weight and shorten the range slightly; to make it harder, slow the lowering phase or pause briefly at the bottom of each rep.
How to Perform the Tricep Pushdown (Cable)
- Position yourself in front of a cable machine with a rope attachment fixed to the highest pulley point and grasp each end of the rope with palms facing each other.
- Stand with feet shoulder-width apart, knees slightly bent, and maintain a neutral spine with your chest up and shoulders back.
- Keep your upper arms close to your sides and position your elbows at a 90-degree angle, making sure they remain fixed throughout the movement.
- Brace your core and take a deep breath in to prepare for the movement.
- Exhale as you push the rope downward by extending your elbows, focusing on contracting your triceps until your arms are fully extended.
- At the bottom position, slightly rotate your wrists outward to maximize tricep engagement, keeping your elbows stationary and tucked at your sides.
- Inhale as you slowly return to the starting position by allowing your elbows to flex in a controlled manner, resisting the weight on the way up.
- Maintain tension in your triceps throughout the entire movement, never allowing the weight stack to rest between repetitions.
Important information
- Keep your elbows pinned to your sides throughout the entire exercise to isolate the triceps and prevent shoulder involvement.
- Avoid leaning forward during the pushing motion, as this shifts the focus away from the triceps and may strain your lower back.
- Control the eccentric (upward) phase of the movement—don't let the weight pull your hands back up too quickly.
- If you experience wrist pain, try different attachments like a straight bar or V-bar, which may provide a more comfortable grip position.
FAQ - Tricep Pushdown (Cable)
The tricep pushdown primarily targets all three heads of the triceps brachii (lateral, medial, and long head), with emphasis on the lateral and medial heads. Secondary muscles involved include the anconeus and muscles of the forearm that assist in wrist stabilization during the movement.
The most common mistakes include using excessive weight causing body swinging, allowing elbows to flare outward or drift forward from the sides, and not fully extending the arms at the bottom of the movement. Keep your upper arms locked at your sides, maintain an upright posture, and focus on moving only at the elbow joint for optimal results.
You can increase difficulty by using heavier weight, slowing down the eccentric (upward) phase to 3-4 seconds, adding drop sets, or trying different attachments like a V-bar, rope, or single-hand attachments to target the muscle differently. For advanced intensity, consider adding partial reps at the end of your working sets.
For optimal triceps development, include pushdowns 1-2 times weekly with at least 48 hours between sessions targeting the same muscle group. If you're prioritizing arm growth, you might program them on both an arm-specific day and as a finisher on push day, adjusting volume based on your recovery capacity.
Tricep pushdowns are generally considered one of the safer tricep exercises for those with mild elbow concerns due to the controlled motion and adjustable resistance. Start with lighter weights, avoid locking out completely if you experience pain, and consider using a rope attachment for a more natural movement path. Consult a physical therapist if you have diagnosed elbow conditions before performing this exercise.
Tricep Pushdown (Cable)
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