Cable Tricep Pushdown
The Cable Tricep Pushdown primarily works the Triceps (Lateral Head), Triceps (Long Head), Triceps (Medial Head), with secondary activation of the Anconeus and stabilizer support from the Rectus Abdominis, Transverse Abdominis. It is a cable isolation exercise at beginner difficulty.
The Cable Tricep Pushdown is an beginner isolation exercise performed with cable, following a vertical push movement pattern. It primarily targets the Triceps (Lateral Head), Triceps (Long Head), Triceps (Medial Head), with secondary engagement of the Anconeus. This is a bilateral pushing movement, meaning both sides work together to generate force.
Stand facing a cable machine with the handle at shoulder height and push it downward, extending your elbows.
| Equipment | Cable |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Vertical Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Triceps (Lateral Head), Triceps (Long Head), Triceps (Medial Head) |
| Secondary | Anconeus |
Muscles Worked
The Triceps (Lateral Head), Triceps (Long Head), and Triceps (Medial Head) are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Anconeus assists as a secondary mover, contributing to force production without bearing the primary load. The Rectus Abdominis, Transverse Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Triceps (Lateral Head) (triceps)
- Primary Muscle Triceps (Long Head) (triceps)
- Primary Muscle Triceps (Medial Head) (triceps)
Secondary Muscles
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
How to Perform
Preparation
- Stand or sit with upright posture.
- Attach appropriate handle to cable pulley.
- Grasp handle and face machine.
Execution
- Press weight overhead until arms are fully extended.
- Lower weight back to shoulder level under control.
- Repeat.
Comments
- Maintain control throughout movement to fully engage the Triceps (Long Head), Triceps (Lateral Head), Triceps (Medial Head).
Tips & Common Mistakes
- Keep your core tight and avoid excessive lumbar extension to protect your lower back.
- Don't fully lock out your elbows at the top — maintain a slight bend for joint safety.
- Control the eccentric phase; lowering slowly builds more strength over time.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Triceps (Lateral Head), Triceps (Long Head), Triceps (Medial Head)) and can be substituted based on your equipment or variation preferences.
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