Cable Tricep Pushdown
A cable isolation exercise that targets the triceps by extending the elbows against resistance from an overhead pulley.
Equipment: Cable machine
How to do it
- 1Attach a bar or rope to a high pulley and grip it with both hands, elbows tucked at your sides and bent to about 90 degrees.
- 2Keeping your upper arms pinned to your sides, extend your elbows to push the attachment down until your arms are straight.
- 3Squeeze your triceps at the bottom, then let the attachment rise back up with control.
Common mistakes
- Letting the elbows drift away from the body or up and out, which brings the shoulders into the movement.
- Leaning the torso forward or using body momentum to force the weight down instead of isolating the triceps.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 2-3 | 8-12 | 60-90 sec |
| Build muscle | 2-3 | 10-15 | 60-90 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Cable Tricep Pushdown safe for beginners?
Generally, yes. The Cable Tricep Pushdown is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength, mobility, or technique. Start with a version you can control throughout, whether that means a lighter weight, an easier variation, or a shorter hold, progress gradually, and stop if something hurts beyond normal muscle effort.
What muscles does the Cable Tricep Pushdown work?
The primary mover is your triceps. As a push movement, it also involves your chest and shoulders.
What can I substitute if I don't have a cable machine for the Cable Tricep Pushdown?
The Overhead Dumbbell Tricep Extension trains the same muscle with a similar movement, so it's a reasonable swap if you don't have a cable machine available. The loading won't match exactly, so expect to adjust the weight or reps.
See the Overhead Dumbbell Tricep ExtensionRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.