Cable Pushdown

Advanced

Triceps

Cable

Cable Pushdown pairs unbroken cable tension with triceps mass behind every press — a graduate-level take on the pattern.

How to do Cable Pushdown

Attach a straight bar to a high pulley cable machine.
Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.
Grasp the bar with an overhand grip, hands shoulder-width apart.
Keep your elbows close to your sides and your upper arms stationary.
Exhale and push the bar down until your elbows are fully extended.
Pause for a moment, then inhale and slowly return the bar to the starting position.
Repeat for the desired number of repetitions.

Add to an AI Workout Plan All Arms Exercises Cable Arm Exercises All Cable Exercises

Cable Pushdown Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Move the pin one plate once the last rep feels easy.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Step back until the stack never rests at the top.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Stretch the return phase before adding weight.

Common Cable Pushdown Mistakes

Letting the stack touch down between reps

Stop just short of the stack so tension never resets.

Slamming into lockout and jarring the elbow

Finish firm but stop just short of a hard snap at the top.

Cutting range to keep the load climbing

Protect the full range first; the load can wait a session.

Easier and Harder Than Cable Pushdown

Easier progression

Triceps Dip

Swap Cable Pushdown For

Assisted Triceps Dip (kneeling)

Dumbbell Twisting Bench Press

Triceps Dip (between Benches)

Cable Pushdown — Frequently Asked Questions

How do you do the Cable Pushdown?

Attach a straight bar to a high pulley cable machine. Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees. Grasp the bar with an overhand grip, hands shoulder-width apart. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Cable Pushdown work?

The Cable Pushdown primarily targets the triceps. It is classified as a arms exercise and is performed with a cable machine.

How many sets and reps of the Cable Pushdown should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Step back until the stack never rests at the top. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Cable Pushdown good for beginners?

Not usually. The Cable Pushdown is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.

What can I do instead of the Cable Pushdown?

Try the Assisted Triceps Dip (kneeling), Dumbbell Twisting Bench Press or the Triceps Dip (between Benches). Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.