Cable Triceps Pushdown

Primary: Triceps Brachii (All Three Heads)

Secondary: Forearm Muscles That Stabilize the Grip

1. Adjust the machine. Attach a rope handle to the high pulley and select an appropriate working weight.
2. Get into the starting position. Stand facing the cable machine with your feet hip-width apart and grip the ends of the rope with a neutral grip. Slightly bend your knees and engage your core.
3. Stabilize your elbows. Keep your elbows close to your torso and your upper arms stationary. Your forearms should be pointing upward.
4. Perform the extension. Exhale as you smoothly straighten your arms downward. At the bottom of the movement, slightly separate the ends of the rope to fully contract your triceps.
5. Return to the starting position. Inhale as you slowly bend your elbows, maintaining control and preventing the weight from pulling your arms upward too quickly.
6. Repeat the movement. Keep your torso stable and perform the exercise smoothly without jerking.

Mistake 1: Moving your elbows forward and backward during the extension.

How to Fix: Keep your elbows close to your torso and focus on extending your arms primarily through the elbow joints.

Mistake 2: Using your body weight to push the rope downward.

How to Fix: Reduce the weight, stabilize your torso, and extend your arms using your triceps without swinging or leaning excessively.

1. Straight-Bar Triceps Pushdowns — Allow you to perform the movement with a fixed hand position.
2. Single-Arm Cable Triceps Pushdowns — Help you focus on training each triceps independently.
3. Reverse-Grip Cable Triceps Pushdowns — A variation performed with your palms facing upward, changing your wrist position and the feel of the exercise.

Sets

3

Reps

10–15

Rest Between Sets

60–90 seconds