How to do the Cable Triceps Pushdown
Attach a straight bar or V-bar to a high pulley and grab it with palms facing down.
Stand close to the pulley with your elbows pinned to your sides.
Push the bar down until your arms are fully straight.
Let the bar rise slowly until your forearms go just above parallel.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Two-thirds of your upper arm. The triceps straighten the elbow; overhead extensions stretch the long head, pushdowns and close presses load the rest.
Alternatives
Same muscles, similar movement: swap in one of these if the Cable Triceps Pushdown doesn’t suit your gym or your joints.
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