How to do the Cable Pushdown
Cable Pushdown is an intermediate single-joint isolation pushing exercise targeting the Triceps in the Upper Arms region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Forearms.
Cable Pushdown demonstration · © GymiaFit
Cable Pushdown at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Forearms
- Equipment
- Cable
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Push
Cable Pushdown step by step
- 1Attach a straight bar to a high pulley cable machine.
- 2Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.
- 3Grasp the bar with an overhand grip, hands shoulder-width apart.
- 4Keep your elbows close to your sides and your upper arms stationary.
- 5Exhale and push the bar down until your elbows are fully extended.
- 6Pause for a moment, then inhale and slowly return the bar to the starting position.
- 7Repeat for the desired number of repetitions.
A free workout that uses it
Cable Pushdown — questions
What muscles does the Cable Pushdown work?
The Cable Pushdown primarily targets the Triceps. It also recruits the Forearms as secondary movers.
What equipment do I need for the Cable Pushdown?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable Pushdown suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable Pushdown?
Cable Alternate Triceps Extension, Cable Concentration Extension (on Knee), Cable High Pulley Overhead Tricep Extension train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable Pushdown demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.