Cable Tricep Pushdown

Muscles Cable Tricep Pushdown Works

Main muscleStand tall and reach one hand down toward the opposite foot, folding your torso diagonally. The main muscles are your obliques and abs. Your obliques rotate your torso, and your abs help flex your trunk.

Supporting musclesYour transverse abdominis braces your trunk, and your quadratus lumborum helps stabilize the side of your lower back.

How it should feelAs you reach across, you should feel your side abs and front abs fold together. Keep control as you return to standing.

Signs you're offIf you round only through your lower back or drop with momentum, you are not using your core well. If you bend your knees just to reach lower, the core work drops.

Remember thisDo not chase the foot. Fold your ribs toward the opposite hip with control.

Muscles used

• Obliquesside abs running from the ribs toward the pelvis
• Transverse abdominisdeep core muscle that wraps around the waist like a belt
• Quadratus lumborumdeep muscle along the side of the lower back

Setting Up for Cable Tricep Pushdown

Setup orderAlign the cable loop so the handle is at the height of the front of the sternum → Connect the straight bar or rope → Check that the handle does not come off.

• Cable height

  Set it like thisAdjust the height of the cable loop so that the handle is at the height of the front of your sternum when you hold it.

  How to checkThe cable comes down from the top to the handle, and the handle should naturally come to the front of your solar plexus.

• Handle connection

  Set it like thisHook a straight bar or rope onto the loop at the end of the cable, and ensure the lock is completely closed.

  How to checkMake sure the loop does not open and the handle does not come off the cable when you pull the handle slightly downward.

Watch out forAvoid starting with handle positioned lower than the front of the sternum or the handle loop not fully locked.

Stance for Cable Tricep Pushdown

Foot widthPlace your feet about shoulder-width apart.

Where your weight goesPress the whole sole of each foot into the floor, and spread your weight evenly across both feet.

Upper body positionStand in front of the cable so the handle starts in front of your chest.

Why it mattersIf your foot position is unstable, your body may shift as you press the handle down.

How to Grip for Cable Tricep Pushdown

Grip typeTurn your palms down and hold the straight bar with both hands.

Grip widthPlace your hands slightly narrower than shoulder width, about half a palm narrower on each side, holding the same position on both sides of the bar.

How hard to gripPlace the bar in the middle of your palms and wrap your thumbs around it. Keep the backs of your hands in line with your forearms.

The Key Point for Cable Tricep Pushdown

Keep your elbows by your sides, and move only your forearms to press the handle down.

Think of it like thiselbows at your sides, hands down

Before the fixMove your elbows forward or lean your upper body forward to press down with your body weight.

After the fixI feel strength in the back of my arms, and my torso doesn't shake.