Upper body · Triceps
Cable triceps pushdown
How to do the cable triceps pushdown with a bar or rope: elbow position, range of motion, common mistakes and which grip to choose.
| Focus | Triceps · anconeus |
| Movement | Elbow extension |
| Equipment | Cable |
| Suggested sets | 3 × 15 |
| Estimated time | ≈ 6 min |
| Joints loaded |
Technique video
The cable triceps pushdown is one of the most popular triceps exercises. Standing in front of a high cable, you push a bar or rope down by straightening your elbows. The cable keeps tension through the whole range and the movement is easy to learn.
Muscles worked
It trains all three heads of the triceps brachii, with more emphasis on the lateral and medial heads. The anconeus, a small elbow muscle, assists with extension.
How to do it
- Attach a bar or rope to the high pulley. Stand facing it, feet hip-width apart, torso leaning slightly forward.
- Grab the attachment and tuck your elbows against your sides, bent to about 90°.
- Push down until your elbows are fully straight, without moving your upper arms.
- With a rope, spread the ends apart at the bottom to squeeze the triceps harder.
- Return under control until your forearms are slightly above horizontal.
Common mistakes
- Elbows flaring out or drifting forward: shoulders and chest take over.
- Leaning over the bar and pushing with body weight.
- Short range at the top or bottom.
- Bent wrists as you push.
Which grip to choose
- Straight or V-bar: lets you use more weight.
- Rope: longer range and a stronger squeeze at the end.
- Underhand grip (palms up): more medial-head work, with less weight.
Precautions
It only loads the elbow. If it bothers you, use the rope, which lets your wrists rotate freely, and avoid snapping your elbows into lockout.
Log your sets for this exercise and see your progress month by month.
Start for freeIf you have an injury, pain or a medical condition, check with a professional before doing this exercise.