How to do a Cable Tricep Pushdown

Authored by Fitbod

About Cable Tricep Pushdown

Sets Logged
2,959,448
Popularity Rank
35th
Difficulty
Beginner
Triceps Strength
92 mSCORE 13th
Equipment Required
Primary Muscles
Secondary Muscles
None

Instructions: How To

This is an isolation exercise that targets the triceps. This exercise is very similar to other cable tricep exercises with the exception of using a flat bar instead of other handle attachments. This keeps your hands palms down, and reduces the demand for stabilizing your wrist during the movement.

  1. Place pulley to the highest position with a straight or angled bar attachment.
  2. Grab ahold of the bar with an overhand grip, palms facing down, and pull your elbows to your sides and flexed to 90 degrees so your forearms are parallel with the floor.
  3. Brace your core to keep your spine neutral with your shoulders back.
  4. Extend your elbows while keeping them at your sides to completely extend your arms.
  5. Once you have reached full arm extension, flex your elbows back to the starting position.

Performance Tips

  • Should you push down or pull down the triceps?

    In a cable tricep pushdown, you should push down. This exercise targets the triceps by extending your elbows and pushing the handle downwards. Ensure you keep your elbows close to your body and use a controlled motion to maximize effectiveness and avoid unnecessary strain on your elbows and shoulders.

  • What attachment should I use can I use for Cable Tricep Pulldowns?

    For tricep pushdowns, you can use attachments like a straight bar, rope, V-bar, EZ-curl bar, or single handle. Each attachment offers a slightly different grip and angle, which can help target the triceps effectively and provide variety in your workouts.

Common Mistakes

  • Limit Range of Motion at the Top

    There should always be tension on your triceps. It’s very common to lose tension at the top of the movement when your arm is fully flexed. Limit your range of motion so your triceps stay engaged for the entire exercise without resting at the top.

  • Don’t Lock Out

    There should always be tension on your triceps. Locking out your arms at the end of the movement will give your triceps time to rest during your set. Limit your range of motion so there is always tension on your triceps.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    25
    lbs
    1 Rep Max
    30
    lbs
  • intermediate
    8
    reps
    30
    lbs
    40
    lbs
  • advanced
    8
    reps
    30
    lbs
    40
    lbs

Enter your stats to calculate your Sets & Reps