Cable Pushdown

Target muscle

Triceps

Also works

Forearms

Equipment

Cable

Body part

Upper arms

How to do the cable pushdown

1. Attach a straight bar to a high pulley cable machine.
2. Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.
3. Grasp the bar with an overhand grip, hands shoulder-width apart.
4. Keep your elbows close to your sides and your upper arms stationary.
5. Exhale and push the bar down until your elbows are fully extended.
6. Pause for a moment, then inhale and slowly return the bar to the starting position.
7. Repeat for the desired number of repetitions.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the triceps. The forearms work as secondary muscles. See all triceps exercises or every cable exercise.