Cable Triceps Pushdown
Elbows pinned to your sides, push down until your arms are straight, slow return.
How to do it →Cable Triceps Pushdown vs Overhead Dumbbell Triceps Extension
Both train your triceps. Here's how they differ, and when to pick each one.
Overhead Dumbbell Triceps Extension
Hold one dumbbell overhead with both hands, lower behind your head, elbows pointing up.
How to do it →Side by side
| Cable Triceps Pushdown | Overhead Dumbbell Triceps Extension | |
|---|---|---|
| Kit | Cable | Dumbbell |
| Main muscles | Triceps | Triceps |
| Also works | Forearms | Core |
| Bench needed | No | No |
| One side at a time | No | No |
| Works at home | Gym only | Gym only |
| Starting load | Around 15 kg | Around 10 kg |
How each one feels
Cable Triceps Pushdown
- Tuck your elbows into your sides.
- Push the handle down until your arms are straight and squeeze.
- Let it rise slowly back to about chest height, elbows staying put.
Watch out for: Elbows drifting forward so your shoulders take over.
Overhead Dumbbell Triceps Extension
- Bend your elbows to lower the dumbbell behind your head.
- Keep your elbows pointing up and close to your head.
- Straighten your arms to lift it back up.
Watch out for: Elbows flaring wide.
Cable Triceps Pushdown: pros and cons
- + Easy to progress: add a little weight or one more rep each week.
- + The machine guides the path, so it's beginner-friendly and steady.
- + Keeps tension on the muscle through the whole rep.
- + Really focused on your triceps.
- − Needs a gym, and the station might be taken at busy times.
Overhead Dumbbell Triceps Extension: pros and cons
- + Easy to progress: add a little weight or one more rep each week.
- + Really focused on your triceps.
- − Around 26 kg, getting a heavy dumbbell overhead strains the shoulders before the triceps.
- − Can be awkward if your shoulder needs looking after.
Which should you pick?
- Pick Cable Triceps Pushdown if you want smooth, steady tension and easy weight changes.
- Pick Overhead Dumbbell Triceps Extension if you've got the kit and want a move that's simple to load up week after week.
- Cable Triceps Pushdown is the natural next step once Overhead Dumbbell Triceps Extension gets awkward to load (around 26 kg, getting a heavy dumbbell overhead strains the shoulders before the triceps).
- Honestly? Both work. The best one is the one you'll do consistently and add a little to each week.
Not sure which suits you? Your Gyde picks for you, then swaps it when you outgrow it.
Try 7 days free