Cable Triceps Pushdown

A staple triceps movement for building mass in the lateral head. The cable provides a smooth, consistent load for better muscle fiber recruitment.

Exercise Details

Level: Beginner
Body Area: upper
Type: push

Required Equipment

Hi-Lo Cable Machine

Target Muscle Groups

Primary

Triceps

Secondary

Back

Setup

Stand at a high pulley. Hold the bar with a pronated grip. Keep your feet shoulder-width apart and elbows locked at your ribs.

Instructions

1. Push the bar down toward your thighs.
2. Contract the triceps at the bottom.
3. Return the bar to chest level slowly.
4. Keep your shoulders down and back.
5. Maintain a neutral spine.

Common Mistakes

1. Flaring the elbows.
2. Using momentum.
3. Leaning too far forward.

Alternative Exercises

Wide Grip Behind the Neck Pulldown

Intermediate / Lat Pulldown Machine / Back / pull

An advanced lat-building variation that isolates the upper back. It requires significant shoulder mobility and emphasizes the outer fibers of the lats.

Wide Grip Behind the Neck Pull-Up

Advanced / Pull-up Bar / Back / pull

Targets the upper back and rear deltoids. Pulling behind the neck requires advanced shoulder mobility and focuses on scapular retraction.

Wide Grip Pull-Up

Intermediate / Pull-up Bar / Back / pull

Emphasizes the outer lats and teres major. This variation is the gold standard for building back width and the classic "V" taper.

Weighted Lying Twist

Intermediate / Stability (Swiss) Ball / Back / core

A rotational core exercise that targets the internal and external obliques. It is essential for developing rotational power and improving lateral spinal stability.

Underhand Pulldown

Beginner / Lat Pulldown Machine / Back / pull

A pulling exercise that increases bicep activation and targets the lower lats. The supinated grip allows for a deeper contraction and greater range of motion.

Twin Handle Parallel Grip Lat Pulldown

Beginner / Cable Crossover Machine / Back / pull

A back exercise using two separate handles to allow for a neutral grip. This variation is shoulder-friendly and builds significant mid-back thickness.