Cable Triceps Pushdown
Keep the elbows pinned to the sides and extend the bar down to full lockout, then control the return.
See your setup in four steps
Demo video from YouTube, played in its own player.
How to do the Cable Triceps Pushdown
The triceps pushdown extends your elbows to push a cable bar down to your thighs. It isolates the triceps with constant cable tension and almost no strain elsewhere, so it suits both beginners and high-volume arm work.
Set up
- 1Attach a straight bar or V-bar to a high pulley.
- 2Grip it overhand about shoulder width, stand close, and lean forward slightly.
- 3Pin your elbows to your sides with your forearms about parallel with the floor.
The movement
- 1Push the bar down until your arms are fully straight.
- 2Squeeze your triceps for a moment at the bottom.
- 3Let the bar rise until your forearms are about parallel with the floor again, elbows still fixed.
Cues
- Elbows glued to your sides
- Only the forearms move
- Lock out and squeeze
- Shoulders down
Common mistakes
- Elbows drifting forward and back.
- Keep your upper arms still; if they move, the load is too heavy.
- Leaning over the bar and pushing with bodyweight.
- Keep a slight lean only and use the triceps to move the weight.
- Shoulders rolling forward at the bottom.
- Keep your chest up and shoulders back throughout the set.
Also works: Anconeus, Forearm muscles, Core
Make it easier
Use the Band Triceps Pushdown at home or in a warm-up.
Make it harder
Train each arm alone with the Cable Single-Arm Triceps Pushdown, or add a long-head exercise like the Cable Overhead Triceps Extension.
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
In our free programs
- Powerbuilding Hybrid · Bench + Push3×12 @ RPE 9
- Push / Pull / Legs · Push3×12 @ RPE 9
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the triceps, for when the cable is taken or you want a change.
Questions
- What muscles does the Cable Triceps Pushdown work?
- The Cable Triceps Pushdown mainly works the triceps.
- What equipment do you need for the Cable Triceps Pushdown?
- A cable.
- How many sets and reps of the Cable Triceps Pushdown?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Cable Triceps Pushdown?
- Band Overhead Triceps Extension, Barbell Close-Grip Bench Press, Barbell JM Press and Barbell Pin Press work the same main muscle.
Program it for your clients
Coaches add the Cable Triceps Pushdown to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
See your setup in four steps
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