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Cable Pushdown

The standard high-pulley triceps pushdown with a bar attachment, an easy-to-load isolation movement for building triceps size with joint-friendly constant tension.

ArmsCableElbow extension
GoLightWeight mediacable-pushdown

Demonstration coming soon

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Primary

Triceps brachii

Secondary

AnconeusForearm extensorsCore

Equipment

Cable

Pattern

Elbow extension

Setup

  1. 01Set the pulley high and attach a straight or angled bar.
  2. 02Grip overhand slightly narrower than shoulder width.
  3. 03Stand close to the stack with a slight forward hinge and soft knees.
  4. 04Pin the elbows to your sides with the forearms up toward the pulley.

Execution

  1. 01Press the bar down until the elbows reach full lockout.
  2. 02Squeeze the triceps for a beat at the bottom.
  3. 03Let the bar rise under control until the forearms pass parallel to the floor.
  4. 04Keep the elbows fixed at the ribs the whole set.

Checkpoints

  • -Elbows stay pinned to the sides, not drifting forward.
  • -Every rep reaches a complete lockout.
  • -Shoulders stay down and back through the rep.
  • -The torso hinge stays constant; no bouncing.

Common mistakes

  • -Leaning on the bar and pressing with body weight.
  • -Letting the elbows flare and drift forward at the top.
  • -Cutting reps short of lockout.
  • -Wrists bending back under the load.

Programming notes

  • -Use 3 to 4 sets of 10 to 15 reps as a triceps staple after pressing work.
  • -Progress by reps first, then small load jumps; form decays fast when overloaded.
  • -Works well as the peak-contraction pair to an overhead extension in the same session.

Related exercises

Cable Pushdown (With Rope Attachment)

Cable / Arms

One-Arm Cable Triceps Pushdown

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Cable Triceps Pushdown (V-Bar)

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Triceps Pushdown

Cable / Arms

Out now

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Free to download, no account required to start. Android is on the way.

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