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Cable Triceps Pushdown

Also called tricep pushdown, rope pushdown

Works Triceps, with help from Forearms.

Set up

How to set up for the Cable Triceps Pushdown

  • Set a cable pulley to the top and attach a rope or straight bar.
  • Stand close, feet hip-width, a slight lean forward.

Do the rep

How to do a Cable Triceps Pushdown with good form

  1. Tuck your elbows into your sides.
  2. Push the handle down until your arms are straight and squeeze.
  3. Let it rise slowly back to about chest height, elbows staying put.

Common mistakes

Cable Triceps Pushdown form mistakes to avoid

  • Elbows drifting forward so your shoulders take over.
  • Leaning your body weight into it.
  • Letting the weight snap back up.

Quick cue

Elbows pinned to your sides, push down until your arms are straight, slow return.

Not sure what weight to start with?

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Questions

Cable Triceps Pushdown FAQ

What muscles does the Cable Triceps Pushdown work?

Mainly your triceps, with help from your forearms.

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

3 sets of 8–12 reps is a solid start. Once you hit the top of the range on every set with good form, add a little weight or a couple of reps.

What weight should a beginner use for the Cable Triceps Pushdown?

Around 15 kg is a sensible first session for most people. Pick a weight you could lift a couple more times at the end of each set, then build up slowly.

Can I do the Cable Triceps Pushdown at home?

It needs cable kit, so it's a gym exercise. The alternatives below include options you can do at home.

Is the Cable Triceps Pushdown good for beginners?

Yes. Learn the movement with a light weight first, then add load gradually. Stop if anything hurts.

More for the same muscles

Other triceps exercises

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