Cable Pushdown exercise animation (Male)

Cable Pushdown

Target muscle
Triceps Brachii
Equipment
Cable
Body part
Upper Arms
Type
Strength

The cable pushdown is an isolation exercise that targets the triceps brachii, the muscle on the back of the upper arm. Performed standing at a cable machine with a high pulley, it keeps constant tension on the triceps through the whole range and is a staple for building arm size and lockout strength.

How to do the Cable Pushdown

  1. 1Attach a bar or rope to a high pulley and set the cable so the handle sits around chest height.
  2. 2Stand upright facing the machine, grip the attachment with an overhand grip, and take a small step back to set tension on the cable.
  3. 3Pin your upper arms against your sides and keep your elbows fixed in place throughout the movement.
  4. 4Brace your core, keep a slight forward lean, and start with your forearms roughly parallel to the floor.
  5. 5Extend your elbows to push the attachment down until your arms are fully straight.
  6. 6Squeeze your triceps hard at the bottom for a brief pause.
  7. 7Let the attachment rise back up under control until your forearms return to parallel, keeping your elbows pinned.
  8. 8Complete your reps, then let the weight stack settle back down with control.

Form tips

  • Keep your elbows tucked tight to your sides so the work stays on the triceps instead of the shoulders.
  • Move only at the elbow joint — your upper arms should stay motionless the entire set.
  • Control the weight on the way up rather than letting the stack pull your hands back; the lowering phase still builds the muscle.
  • Use a weight you can fully lock out and squeeze, not one you have to lean into to move.

Common mistakes

  • Letting the elbows flare out or drift forward, which turns the lift into a shoulder and chest movement and takes tension off the triceps.
  • Leaning your whole bodyweight over the bar to push it down, which uses momentum instead of the triceps and cheats the rep.
  • Doing half reps that stop short of full lockout, which skips the part of the range where the triceps work hardest.
  • Letting the weight snap back up at the top, which removes control and tension and reduces the muscle-building stimulus.

Frequently asked questions

What muscles does the cable pushdown work?

It isolates the triceps brachii, the three-headed muscle on the back of the upper arm responsible for straightening the elbow.

Is the cable pushdown good for beginners?

Yes. The cable keeps the movement guided and the elbows fixed, making it easier to learn good triceps form than free-weight options, and the stack lets you start light.

How many sets and reps should I do?

For arm size, 3–4 sets of 10–15 reps works well. Pick a weight you can fully lock out and squeeze on every rep with strict form.

Why don't I feel the cable pushdown in my triceps?

Usually the elbows are flaring or drifting forward, shifting the work to the shoulders. Pin your upper arms to your sides and move only at the elbow to keep tension on the triceps.

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