Exercise · vertical push
Cable tricep pushdown
Cable tricep pushdown is a beginner-friendly vertical push movement that trains triceps, done with a cable stack or a resistance band. It's an isolation-style movement — useful for targeted work once the bigger compound lifts are done. Typical rep range is 10–15 reps, tempo 1-1-2.
The most common mistake is elbows drifting forward and using body weight. If a cable stack or a resistance band or the movement itself doesn't suit you, Overhead dumbbell tricep extension or Bench dip or Diamond push-up cover the same pattern. It doesn't carry a specific contraindication flag in this database, but form always matters more than load.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Elbows pinned at the sides, slight forward lean | कोहनी शरीर के पास रखो, थोड़ा आगे झुको |
| 2 | Push down to full lockout, squeeze | नीचे पूरा लॉक करके स्क्वीज़ |
| 3 | Return to 90° only; elbows do not move | 90 डिग्री तक ही ऊपर, कोहनी हिलनी नहीं चाहिए |
Equipment & who it fits
Needs a cable stack or a resistance band, rated beginner. Search "tricep pushdown form" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Cable tricep pushdown work?
- Cable tricep pushdown primarily trains triceps, using a vertical push pattern with a cable stack or a resistance band.
- What's the most common mistake with Cable tricep pushdown?
- Elbows drifting forward and using body weight
- What can I do instead of Cable tricep pushdown?
- The closest substitutes in this database are overhead tricep extension dumbbell, bench dip, diamond pushup, which train the same pattern with different equipment.