Cable Tricep Pushdown: Build Stronger Arms

The tricep pushdown uses a cable machine to train the tricep heads, with the medial and lateral heads mainly being targeted. The exercise involves pushing weight from around chest height down to the upper thigh. Both a straight bar and rope attachment can be used for this exercise.

With free weights, the tension is often reduced during the eccentric part of the movement (when the weight goes with gravity). Because the centre of gravity is different with a cable machine, tension is placed on the triceps throughout the entire movement, with greater focus on the eccentric portion of the movement compared to free weights, which can be beneficial for strength and hypertrophy.

It can be tempting to lean forwards during this exercise, however doing so can result in the shoulders rounding forwards and taking over the movement rather than the triceps driving. To avoid this, pull your shoulder blades back, maintain a neutral spine, and slightly hinge forward at the hips.

Make sure to choose a weight that allows for full elbow extension and control, as full range of motion will give the most benefits.

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