The cable tricep pushdown is the standard isolation move for the triceps. A straight bar allows heavier loading, and because the cable pulls constantly, the triceps stay tense from the top of the rep all the way to lockout.
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4
Sets
12
Reps
Cable
Equipment
5.20
Cal/min
🎯 Muscles Worked
🎯
Primary
Triceps
📋 How To Perform Tricep Pushdown (Cable)
1
Stand facing the cable machine, grip the bar with palms down, elbows at your sides.
2
Keep your upper arms completely still — pinned to your torso.
3
Push the bar down until arms are fully extended, squeeze triceps hard.
4
Return slowly to the start — don't let the weight stack slam.
5
Avoid leaning forward with your body to push the weight down.
💡 Benefits of Tricep Pushdown (Cable)
Isolates the triceps with constant cable tension and very little stress on the shoulders or elbows. It is simple to learn, easy to progress and a good way to add volume to the back of the arm after heavy pressing.
📈 Sets, Reps & Programming
Do 3 to 4 sets of 10 to 15 reps with 45 to 60 seconds of rest. Keep the elbows tucked at your sides, press the handle fully down until the arms are straight, pause briefly, and return only to about 90 degrees of elbow bend.
⚠️ Common Mistakes to Avoid
Leaning over the bar and pressing with body weight instead of the triceps
Letting the elbows flare out wide
Cutting the range short instead of reaching full extension
✅ Pro Tips
Pin the elbows to your sides and imagine they are bolted to your ribs
Squeeze for a full second at the bottom
🛡️ Safety Notes
Very safe. If the elbows feel sore, switch to a rope attachment to ease the wrist angle.
🔁 Progressions & Regressions
Make it hardersingle-arm pushdown.
Make it easierlighter stack with a rope attachment.
A bar allows heavier loads and strict form, while the rope lets the hands split apart at the bottom for a harder squeeze. Many lifters alternate between them.
Why do my elbows hurt on pushdowns?
Usually the weight is too heavy or the elbows are drifting forward. Lower the weight, keep the upper arms still, and use a rope if a bar bothers the wrists.
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