Back to Exercise Library
BeginnerArmsCable MachineIsolation

Cable Triceps Pushdown

Cable triceps pushdowns isolate the triceps using a cable machine. This exercise is ideal for arm hypertrophy and can be performed with various attachments.

Video DemonstrationRoyalty-free via Pexels
Cable Triceps Pushdown demonstration

Visual demonstration — Cable Triceps Pushdown

Muscles Worked

Triceps (Primary)ForearmsShoulders

Step-by-Step Instructions

  1. 1Attach a straight or rope handle to a high pulley.
  2. 2Stand upright and grip the handle with palms down.
  3. 3Push the handle downward by extending your elbows.
  4. 4Return slowly to the starting position.

Training Recommendations

Strength
Sets4-5
Reps3-5
Rest3-5 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps15-20+
Rest30-45 sec

Tips & Variations

  • Keep elbows close to your body.
  • Do not use your shoulders or lean forward.
  • Squeeze triceps at the bottom.

Common Mistakes to Avoid

  • Flaring elbows out
  • Using too much weight
  • Leaning over the bar

Ready to Train?

Get a complete personalized workout plan that includes this exercise and more.

Generate AI Workout Plan