← Back to library
Last updated February 2, 2026
Media unavailable
bicepsforearmstriceps
Triceps Pushdown (Cable)
Use a straight bar attachment. Push the bar down towards your thighs, extending your arms fully. Keep your elbows pinned to your sides; don't let them drift.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
triceps
Secondary
side shoulders
Equipment & setup
What you need and how to position yourself before starting.
Equipment
cable
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand facing the cable machine with your feet shoulder-width apart.
- Adjust the pulley to a high position and attach a straight or rope handle.
- Step 2Grab the Handle
- Using an overhand grip, grasp the handle with both hands, keeping your elbows close to your body.
- If using a rope handle, hold it with your palms facing each other.
- Step 3Position Your Body
- Step back slightly to create tension in the cable, and keep your feet firmly planted.
- Engage your core and maintain a straight posture, with your shoulders back and down.
- Step 4Push Down
- Press the handle down by extending your elbows, keeping your upper arms stationary.
- Focus on contracting your triceps as you push the handle down until your arms are fully extended.
- Step 5Control the Return
- Slowly return the handle to the starting position by bending your elbows.
- Maintain control throughout the movement, avoiding any sudden jerks or movements.
- Step 6Repeat
- Perform the desired number of repetitions, ensuring proper form with each rep.
- Keep your movements smooth and controlled to maximize effectiveness.
- Step 7Finish the Exercise
- After completing your sets, carefully release the handle and step away from the machine.
- Ensure you maintain good posture as you finish your workout.