Cable Pushdown
Expert Advice
Keep your elbows pinned at your sides to ensure the triceps are doing the work, not your shoulders.
How-to-do Steps
- Attach a rope handle to a high pulley and grab it with both hands.
- Stand with your feet shoulder-width apart, elbows close to your body.
- Push the rope down until your arms are fully extended.
- Pause at the bottom, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Track Cable Pushdown in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Cable Pushdown primarily targets the Triceps, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps100%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What does Cable Pushdown work?
This exercise directly targets your triceps through a focused isolation movement. It is one of the most popular triceps exercises in the gym and uses a cable.
What is the most common mistake with Cable Pushdown?
The biggest mistake is flaring your elbows out instead of keeping them tucked close to your body. Slow down, focus on feeling the triceps work through the full range of motion, and use a weight or difficulty level you can actually control.
How many sets and reps should I do for Cable Pushdown?
Start with 3 sets of 10 to 15 reps. If the exercise works one side at a time, do 10 to 15 reps per side. Rest 30 to 60 seconds between sets. Pick a weight that makes the last 2 to 3 reps feel challenging but doable with good form. Track your sets in the FitAI app to make sure you are progressing over time.
What can I do instead of Cable Pushdown if I don't have a cable?
You can substitute a resistance band anchored to a door frame or sturdy object and still target your triceps effectively. The key is keeping the same movement pattern and range of motion. The resistance source matters less than how you control the movement.
