Cable Triceps Pushdown
The cable triceps pushdown is one of the most efficient triceps isolation exercises, keeping tension on the muscle through the whole range of motion.
Equipment
Cable machine
Difficulty
intermediate
Sets & reps
3 sets · 12-15 reps
Muscles worked
Triceps
A cable-machine triceps isolation exercise, pushing a bar or rope attachment downward to fully extend the elbows against constant tension.
How to do it
- Stand facing a high cable pulley with a bar attachment, gripping it with an overhand grip.
- Keep your elbows pinned to your sides and upper arms still.
- Push the bar down until your arms are fully extended.
- Squeeze your triceps at the bottom.
- Let the bar rise back up under control until your forearms are roughly parallel to the floor.
Coaching tips
- Keep your elbows locked in place — letting them drift forward turns this into a chest exercise.
- A slight forward lean is fine, but avoid using your bodyweight to push the bar down.
- Try a rope attachment for a slightly different angle and a stronger triceps squeeze at the bottom.
Common mistakes
- Letting the elbows flare out or drift forward from the torso.
- Using body weight and momentum instead of the triceps to move the bar.
Frequently asked questions
Bar or rope attachment for pushdowns?
A straight or angled bar allows heavier loading; a rope attachment allows the hands to spread apart at the bottom for an extra squeeze. Both work well.
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