Tricep Pushdown (Cable)
The cable tricep pushdown is a fundamental isolation exercise that targets the back of the arms using a cable machine. It is one of the most effective movements for building tricep strength and definition by extending the elbow against steady resistance.
Because the triceps are a smaller muscle group that fatigues quickly, maintaining proper intensity without form breakdown is critical. The AI analyzes your performance data to distinguish between genuine muscle failure and form fatigue, adjusting weights in real-time to prevent 'junk volume.' Additionally, if you have a history of elbow tendonitis, the app can monitor your recovery status and suggest volume adjustments or lighter, higher-rep protocols to protect your joints while ensuring progress.
Form Cues
- Pin your elbows firmly to your sides
- Keep your chest up and shoulders back
- Squeeze your triceps hard at the bottom
- Control the weight slowly on the way up
- Maintain a slight bend in your knees
- Don't let your elbows flare outward
- Don't allow your shoulders to roll forward
- Don't use momentum to swing the weight down
- Don't let your hands come up higher than chest level
Common Mistakes
- Flaring elbows out sideways
- Using excessive body weight to push
- Rounding the upper back
- Incomplete range of motion
- Moving the upper arms during the rep
Muscles Worked
This exercise primarily isolates the lateral and medial heads of the triceps brachii, which are essential for arm size and lockout strength. By keeping the elbows stationary, it places direct tension on the triceps while minimizing involvement from the chest and shoulders.
Primary
Secondary
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