Cable Triceps Pushdown
Quick answer
The Cable Triceps Pushdown mainly works the triceps. High-cable elbow extension that isolates the triceps. Beginners: 2–3 sets of 10–12 reps with a load you control.
How to do it
- Grip the rope attached to the top pulley, feet hip-width apart, torso slightly leaning forward.
- Pin your elbows to your body, forearms horizontal.
- Push the rope down until your arms are straight, spreading your hands slightly apart.
- Rise slowly until your forearms return to horizontal.
Muscles worked
MainSecondary
- Triceps
Common mistakes
- Only your forearms move: your elbows stay fixed.
- Don't lean your bodyweight onto the rope.
Sets & reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–5 min |
| Muscle | 3–4 | 6–12 | 90–120 s |
| Endurance | 2–3 | 15–20 | 60 s |
Leave 1 to 3 reps in reserve on most sets, and add load once you reach the top of the rep range with good form.
Variations & alternatives
FAQ
What muscles does the Cable Triceps Pushdown work?
Mainly the triceps.
How many sets and reps should I do?
Beginners can start with 2–3 sets of 10–12 reps. To build muscle, do 3–4 sets of 6–12 reps; for strength, 3–5 sets of 3–6 reps with longer rest. Stop 1–3 reps before failure and keep your form clean.
Is the Cable Triceps Pushdown good for beginners?
Yes: it is a beginner-level exercise. Learn the movement with a light load, or your bodyweight, before adding weight.
Related tools
Log it, beat it
Kaizo's gym mode logs your sets, shows the muscles you worked this week and suggests the next weight.
