Strength Training · Bodybuilding
Cable Triceps Pushdown
The cable triceps pushdown uses a high cable and straight bar to train the backs of your upper arms by straightening your elbows against resistance.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Attach a straight bar to the high pulley.
- Stand facing the cable with your feet about hip-width apart.
- Grasp the bar with your palms down, hands about shoulder-width apart.
- Position your elbows beside your waist, bent roughly 90 degrees.
- Press the bar toward your thighs until your elbows are straight.
- Bend your elbows slowly to return the bar to the starting position.
Form cues
- Keep your upper arms still.
- Keep your shoulders away from your ears.
- Exhale as you press down.
Common mistakes
- Leaning your body weight onto the barReduce the weight until you can press without rocking your torso forward.
- Bending your wristsKeep your knuckles in line with your forearms throughout the movement.
Safety
Excessive weight or forcefully snapping your elbows straight can irritate your elbows. Releasing the bar while the stack is raised can cause the attachment to recoil.
- Check that the attachment clip is fully closed before starting.
- Use a light practice set before adding weight.
- Finish each press smoothly rather than snapping into lockout.
- Let the weight stack settle fully before releasing the bar.
If the palms-down grip causes wrist or elbow pain, choose a comfortable alternative attachment or seek advice from a physiotherapist.
Muscles worked
Primary muscles
Equipment
- Cable Straight Bar
- Cable Triceps Pushdown Station
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 1 min
Finish each set with enough strength left for about two more controlled reps.