How to do a Cable Triceps Pushdown
The Cable Triceps Pushdown is a beginner cable exercise that works your triceps, with help from your forearms.
How to do a Cable Triceps Pushdown, step by step
- Attach a v-bar attachment to the cable machine at the highest setting.
- Stand facing the cable machine with your feet shoulder-width apart.
- Grasp the v-bar with an overhand grip, palms facing down, and your hands shoulder-width apart.
- Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
- Engage your triceps and exhale as you push the v-bar down until your arms are fully extended.
- Pause for a moment at the bottom of the movement, squeezing your triceps.
- Inhale as you slowly return the v-bar to the starting position, maintaining control.
- Repeat for the desired number of repetitions.
Muscles worked
Common mistakes
- Using momentum to push the weight down
- Allowing elbows to flare out
- Rounding the back
- Not fully extending arms
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 3-4 sets x 6-8 reps |
| Muscle growth | 3-4 sets x 10-15 reps |
| Endurance | 2-3 sets x 15-25 reps |
| Power | Not recommended |
Alternatives, progressions and regressions
Similar exercises
More exercises for the same muscles
Frequently asked questions
What muscles does the Cable Triceps Pushdown work?
The Cable Triceps Pushdown mainly works your triceps. It also works your forearms.
Is the Cable Triceps Pushdown good for beginners?
Yes. The Cable Triceps Pushdown is a beginner-friendly exercise. Start with a light load or no load, learn the movement first and add weight gradually.
How many sets and reps of the Cable Triceps Pushdown should I do?
A good starting point is 3-4 sets x 6-8 reps for strength, 3-4 sets x 10-15 reps for muscle growth and 2-3 sets x 15-25 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Cable Triceps Pushdown?
Good alternatives are Cable Rope Triceps Extension, Cable One-Arm Tricep Pushdown and Close-Grip Push-Up.
Put it in a workout plan
Track your Cable Triceps Pushdown in UltraFit360
Log sets and reps, see your previous weights and let the app build your program. Free on iOS and Android.