GYMKC
Menu
Get the app

Cable Pushdown

Triceps Isolation Cable machine
Demo (loops)

How to do it

Starting position

  1. Set the pulley above chest height.
  2. Grab the bar and take a step back.
  3. Pin your elbows to your sides and keep them fixed.
  4. Lean your torso forward very slightly.

Movement

  1. Keep your elbows in place and extend only your forearms down.
  2. At full extension, squeeze your triceps for 1 sec.
  3. Come up slowly, but only come up until your elbows are at about 90 degrees.
  4. Don't release tension at the top, and start the next rep immediately.

Breathing

Exhale as you push down, inhale as you come up.

Cautions

  • If you lean your torso forward and push with your body weight, your triceps get a rest.
  • If your elbows drift away from your body, your back muscles get involved.
  • If the weight is heavy, your shoulders shrug up.

Exercise info

Primary musclesTriceps
EquipmentCable machine
Movement patternIsolation
Rep range10–15 reps
3 similar exercises

Representative exercise: Cable Pushdown

How GYMKC sets the weight for this exercise

For example, if you do 10 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 57.6 kg.

With the cable machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

Get the appMore exercises

Related exercises

Cable Triceps Pushdown on FloorHarderCable Neutral Grip KickbackHarderDumbbell Overhead Triceps ExtensionSimilar exerciseMachine Overhead Triceps ExtensionSimilar exerciseBand Lying Reverse Grip Pressdown (Skull Crusher)Similar exerciseDumbbell Seated Single Arm Overhead Triceps ExtensionSame muscle · different equipmentBodyweight SkullcrusherSame muscle · different equipmentBarbell Standing Overhead Triceps ExtensionSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.