Cable Pushdown

Muscles worked

Setup

1. Attach a straight bar or EZ-bar to a high pulley machine.
2. Stand facing the machine with feet shoulder-width apart and a slight forward lean from the hips.
3. Grasp the bar with an overhand grip and pull it down until your elbows are tucked firmly at your sides.
4. Position your forearms parallel to the floor to establish the starting point.

How to do it

1. Exhale and push the bar down by extending your elbows until your arms are fully locked out.
2. Squeeze your triceps hard at the bottom of the movement for a one-second pause.
3. Inhale and slowly return the bar to the starting position over a 2-3 second count.
4. Keep your upper arms stationary and pinned to your ribs throughout the entire movement.

Form checklist

• Keep elbows pinned to your sides; do not let them drift forward or flare out.
• Maintain a neutral spine and avoid rounding your shoulders forward.
• Keep your wrists stiff and neutral to prevent forearm strain.
• Control the weight on the way up; do not let the weight stack slam.

Pro tips

• Focus on pushing through the palms of your hands rather than gripping tight with your fingers to better isolate the triceps.
• Imagine you are trying to push the bar through the floor to achieve a maximum peak contraction.

Make it harder

• Switch to a rope attachment to allow for a wider range of motion and a 'split' at the bottom.
• Add a 3-second isometric hold at the point of maximum contraction on every rep.

Frequently asked

What muscles does the cable pushdown work?

The cable pushdown primarily targets the triceps, and also works the biceps and forearms as secondary muscles.

What equipment do you need for the cable pushdown?

The cable pushdown uses cable.

Is the cable pushdown good for beginners?

The cable pushdown is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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• Band Bent Over One Arm Neutral Grip KickbackBeginner · triceps
• Band High Pulley Overhead Triceps ExtensionIntermediate · triceps