Cable Tricep Pushdowns
Isolation exercise, Cable pullOverview
Main muscles
- Triceps: Three-headed arm muscle
(Musculus triceps brachii)
Training plans
Here you can find example plans for cable tricep pushdowns training:
Cable Tricep Pushdowns: Basics and alternatives
Involved main muscle groups:
Cable Tricep Pushdowns
Cable tricep pushdowns are a popular exercise for isolating and targeting the triceps. The movement goes like this: You stand at the cable tower and move the weight by pushing down on the handle attached to the top cable, extending your elbows downward.
There are many variations of this movement, including two-arm and one-arm dumbbell extensions, barbell extensions, and overhead cable extensions. You can also perform the movement lying down with skull crushers or while kneeling with kickbacks. Regardless of the variation, the movement is always similar and focuses on isolating the triceps.
Other exercises like bench press and dips can also be used to target the triceps, but Cable Tricep Pushdowns are a great way to isolate them.
Correct execution
When performing Cable Tricep Pushdowns, you have the option of using different grips and techniques. With a rope, you can move your wrists closer to your hips than with a straight bar, increasing the range of motion.
As for your feet, you can choose to stand with them side by side or place one foot half a step back for added stability. However, this will not significantly affect the muscle activation in your triceps as the movement remains the same.
Video tutorial
Step-by-Step instructions
Stand in front of the cable tower in your preferred foot stance (see above).
Firmly grasp the rope attached to the top of the cable machine with both hands.
Pull the rope towards you by pressing your elbows to the sides of your torso. Your arms should be bent at about a 90-degree angle at the elbows. In this position, you’ve already lifted the weight a little off the weight stack. You’re now in the starting position.
Press the rope down. Try to move the two ends of the rope towards your pockets. This will move the rope ends slightly apart and bring your hands just to the side of your body. The pressing movement should only come from extending the elbows that are fixed to the sides. Don’t push your elbows forward or backward.
Move the rope down until your arms are fully extended. Hold the position for a moment, then move the rope back up to the starting position in a controlled manner.
Common mistakes
A common mistake is moving the elbows. The goal of the exercise is to isolate the triceps, which is best achieved by keeping the elbows in one fixed position. The movement of the forearms occurs only through bending and extending the elbows. Avoid moving the elbows forward and backward, as this activates the lat and weakens the isolation of the triceps.
Avoid a swinging downward movement of the handle. While you can move more weight with the swinging movement, the muscle stimulation will be weaker. Reduce the weight and perform the movement throughout the full range of motion in a controlled and steady manner.
If you’re using a rope for Cable Tricep Pushdowns, avoid excessive rotation of the wrists. The wrists naturally rotate a bit when pulling the rope apart. However, there shouldn’t be an extreme rotational movement just to pull the rope ends further apart. This won’t benefit your tricep training.