Movement overview

The Cable Triceps Pushdown is an isolation exercise targeting the triceps brachii, primarily focusing on the lateral and long heads. It is performed using a cable machine with a straight bar, V-bar, or rope attachment. This exercise helps in building strength and size in the triceps, contributing to overall upper body development.

Step-by-step cues

1. Attach a straight bar or rope to the high pulley of a cable machine.
2. Stand facing the machine with feet shoulder-width apart, knees slightly bent.
3. Grasp the attachment with an overhand grip (palms facing down) at shoulder width.
4. Keep your elbows close to your sides and forearms parallel to the floor.
5. Engage your core and keep your back straight throughout the movement.
6. Push the bar or rope down by extending your elbows until your arms are fully extended.
7. Pause briefly at the bottom of the movement, ensuring full contraction of the triceps.
8. Slowly return to the starting position with control, allowing your forearms to come back to parallel with the floor.
9. Repeat for the desired number of repetitions.

Technical tips

• Maintain a neutral spine and avoid leaning forward or backward during the exercise.
• Keep your elbows stationary and close to your body to maximize triceps engagement.
• Use a weight that allows you to perform the exercise with proper form for all repetitions.
• Focus on squeezing the triceps at the bottom of each repetition for maximum contraction.
• Avoid using momentum; control both the downward and upward phases of the movement.
• Experiment with different attachments (straight bar, V-bar, rope) to target different parts of the triceps.