Cable Tricep Pushdown

Target Muscle: Triceps
Equipment: Cable Machine
Level: Beginner
Cable Tricep Pushdown

The Cable Tricep Pushdown is the go-to isolation exercise for building horseshoe triceps and adding arm size. Using a high pulley with various attachments (rope, straight bar, V-bar) allows you to hit all three tricep heads from different angles. The cable’s constant tension ensures the triceps work through the full range without the resistance drop-off that occurs with free weights at the lockout position.

Video Demonstration

Step-by-Step Instructions

  1. Step 1

    1. Attach your preferred handle (rope, straight bar, or V-bar) to a high pulley

  2. Step 2

    2. Select weight and grip the handle with palms facing down (or neutral for rope)

  3. Step 3

    3. Stand facing the cable with feet shoulder-width apart; lean forward slightly from the hips

  4. Step 4

    4. Pin your elbows to your sides — they should remain stationary throughout the entire movement

  5. Step 5

    5. Push the handle down by extending your elbows until your arms are straight but not hyperextended

  6. Step 6

    6. Squeeze triceps hard at the bottom, then slowly return to the start position (elbows at ~90°)

Pro Tips

  • Elbows MUST stay locked at your sides — if they move forward or backward, you are using shoulders instead of triceps. For the rope attachment, twist your wrists outward at the bottom (palms facing backward) for an extra contraction. Do not lean over the cable too much — a slight forward lean is fine, but excessive lean turns it into a bodyweight dip. The eccentric (return) phase should take twice as long as the pushdown — 2 seconds up, 1 second down.