Arms / Beginner / Isolation (single joint)

Cable Triceps Pushdown

A standing cable pushdown with a short straight bar that isolates the triceps.

At a glance

Primary

Triceps

Secondary

Forearms & grip

Equipment

Cable station

Movement pattern

Elbow extension

Level

Beginner

Type

Arms, Isolation (single joint)

How to do it

1. Attach a short straight bar to a high pulley and grip it overhand at chest height.
2. Pin your elbows to your sides.
3. Push the bar down until your arms are fully straight.
4. Let the bar rise slowly back to chest height without moving your elbows.

Tips

• Keep your elbows fixed; only the forearms move.
• Do not lean over the bar.

Common mistakes

• ✗ Leaning over the bar and pushing with body weight.

  Why it hurts: The shoulders and back take over and the elbow is loaded jerkily.

  ✓ Instead: Stand tall, pin the elbows to the sides and move only the forearms.

• ✗ Elbows drifting forward and back.

  Why it hurts: It becomes a press, and the triceps tendon is loaded unevenly.

  ✓ Instead: Keep the upper arms still and use a weight you can hold at full extension.

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