Triceps
Cable Triceps Pushdown
3 × 12–15 · Beginner · Cable
How to do it
- Stand facing the cable with the handle at chest height and elbows pinned at your sides.
- Press the handle down until your arms are fully straight.
- Keep your upper arms still; only your forearms should move.
- Let the handle rise slowly to about chest height and repeat.
Coach tip: Step close to the stack and keep your shoulders down so your triceps do the work.
About this exercise
The triceps make up roughly two-thirds of upper-arm mass and drive every press and push. Training all three heads builds stronger bench presses, dips and push-ups.
Primary muscles
Triceps brachii — lateral, long and medial heads
Also working
Anconeus, front deltoids
Common mistakes
- Letting the elbows flare wide and turning the movement into a press
- Using momentum instead of reaching a full elbow extension
- Cutting the stretch at the bottom short
Form & safety — Keep your elbows tracking in one line and your shoulders down away from your ears. If your elbows ache, reduce the load and slow the tempo.
Train within your ability and stop if you feel pain. When in doubt, ask a qualified coach or physiotherapist.