How to Do the Cable Triceps Pushdown
The cable triceps pushdown has you press a bar or rope down from a high pulley, isolating your triceps with smooth cable tension. It is a staple for arm growth and is easy to load and learn.
Log every set of your Cable Triceps Pushdown in Superlift
Muscles worked
Primary
- Triceps
Secondary
- None to speak of
How to do the Cable Triceps Pushdown
- 1
Attach a straight bar or rope to a high pulley and stand facing the stack.
- 2
Grip the handle and pin your elbows at your sides.
- 3
Lean slightly forward and brace your core.
- 4
Push the handle down until your arms are fully extended.
- 5
Squeeze your triceps at the bottom.
- 6
Let the handle rise slowly until your forearms are just past parallel.
- 7
Keep your elbows still throughout.
Form cues to remember
- Elbows pinned to your sides
- Squeeze at the bottom
- Control the way up
- Don't lean on the bar
Cable Triceps Pushdown video tutorial
Common mistakes
Elbows drifting forward
Keep your elbows by your sides and move only at the elbow.
Using body weight
Stand tall and lower the load so your arms do the work.
Cutting the range short
Extend fully at the bottom and return to about 90 degrees.
Flaring your elbows
Keep your elbows tucked in.
Sets and reps
| Muscle growth | 3–4 sets of 10–15 reps, 60 seconds rest |
|---|---|
| Strength | 3 sets of 6–10 reps with heavier weight |
| Endurance | 2–3 sets of 15–20 reps with a light load |
Keep your elbows steady to avoid straining them. Lower the weight if your elbows ache.
Superlift for iPhone
Track your Cable Triceps Pushdown and watch it go up
Superlift shows what you lifted last time, times your rest, and charts your strength week by week, so you always know what to beat. Every exercise in this library is built in, with the same demos and tutorials.
Cable Triceps Pushdown FAQ
Bar or rope for pushdowns?
The bar lets you use more weight, while the rope lets your hands split at the bottom for extra squeeze. Both work.
What do triceps pushdowns work?
They isolate all three heads of your triceps. The grip and attachment change the feel slightly.
How do I stop my elbows flaring on cable triceps pushdowns?
Pin your elbows to your sides and lower the weight. If they flare, it's likely too heavy.
