Cable Pushdown

Cable Pushdown

The Cable Pushdown is a popular exercise that targets the triceps muscles, located at the back of your upper arm. It is one of the most effective exercises for toning and strengthening the triceps, helping you achieve those sculpted and defined arms you've always wanted. To perform the Cable Pushdown, you'll need a cable machine equipped with a straight bar attachment. Start by standing facing the cable machine with your feet shoulder-width apart and your knees slightly bent. Grasp the straight bar with an overhand grip, with your hands about shoulder-width apart. Your elbows should be tucked in and close to your sides. As you exhale, extend your elbows and bring the bar downward, towards your thighs. Focus on engaging your triceps throughout the movement, ensuring that only your forearms are moving. Once your arms are fully extended and your triceps are contracted, hold the position for a brief pause. Then, inhale as you slowly return the bar to the starting position, maintaining control and resisting any momentum. It's important to maintain proper form throughout the exercise. Keep your core engaged, your back straight, and avoid any excessive leaning or swinging. Adjust the weight on the cable machine according to your fitness level. Beginners should start with lighter weights and gradually increase as they become more comfortable and confident with the movement. Incorporating the Cable Pushdown into your workout routine can help you build stronger and more defined triceps. Remember to stretch your triceps before and after the exercise to prevent any muscle imbalances and reduce the risk of injury. Combine the Cable Pushdown with other exercises targeting different muscle groups for a well-rounded and effective workout.


  • Start by attaching a straight bar or rope attachment to a high pulley cable machine.
  • Stand facing the cable machine with your feet shoulder-width apart and a slight bend in your knees.
  • Grasp the bar or rope with an overhand grip and extend your arms straight down in front of you, keeping your elbows close to your sides.
  • Engage your core and maintain a stable posture throughout the exercise.
  • While keeping your upper arms stationary, exhale and press the bar or rope downward until your arms are fully extended.
  • Pause for a brief moment at the bottom of the movement, focusing on contracting your triceps.
  • Inhale and slowly allow the bar or rope to return to the starting position, maintaining control and resisting the weight on the way up.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Ensure proper form and technique to target the triceps effectively.
  • Engage your core throughout the exercise to maintain stability.
  • Use a weight that challenges you but still allows for controlled movements.
  • Keep your elbows close to your sides and stationary throughout the movement.
  • Control the speed of the downward and upward phases for maximum muscle activation.
  • Squeeze and contract your triceps fully at the bottom of the movement.
  • Avoid using excessive momentum or swinging during the exercise.
  • Utilize a full range of motion by fully extending your arms at the bottom and achieving a slight bend at the top.
  • Pair cable pushdowns with other tricep exercises for a well-rounded tricep workout.
  • Adjust the cable attachment height to target different areas of the triceps.


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