SahiKasratसही कसरत
हिंदी

Cable Pushdown

  • ⚙️ Gym machine
  • At the gym
  • Beginner

Pushing a cable machine's bar or rope down by straightening your elbows. The easiest triceps exercise in the gym.

⏳ Trainer review pending — follow carefully and ask a trainer if you are unsure.

🖼️ Step-by-step pictures coming soon

How to do it

  1. Set the cable pulley at the top and attach a straight bar or rope. Choose a light weight.
  2. Face the machine and hold the bar. Elbows tucked against your sides, at about 90°.
  3. Keeping your elbows in place, push the bar down until your arms are straight.
  4. Let it come back up to 90° slowly.

Breathing: Breathe out as you push down, breathe in as the bar comes up.

How much to start with: 2–3 sets × 10–15 reps

❌ Common mistakes

  • Letting your elbows swing forward and back.
  • Leaning over to push with your shoulders and body weight.
  • Letting the weight fly back up.

⚠️ Safety

  • Ask the gym staff or a trainer to help you set the pulley and weight the first time.

Muscles worked

Main: Triceps

Easier versionBand PushdownNext step (a bit harder)Close-grip Bench Press

More ways to train Triceps

Water Bottle Overhead Extension Lowering a large filled water bottle behind your head with both hands and lifting it back up. The easiest way to start training triceps at home.
  • 🧴 Household items
  • At home
  • Beginner
 Chair Dip (Knees Bent) Hands on the edge of a sturdy chair or bed, lowering and raising your body. Keeping your knees bent makes it easier.
  • 🧴 Household items
  • At home
  • Beginner
 Close-grip Push-up A push-up with your hands closer together and elbows tucked in. This shifts the work from your chest to your triceps. If it's too hard, do it on your knees.
  • 🙌 No equipment
  • At home / At the gym
  • Some experience
 Seated Dumbbell Overhead Extension Lowering one dumbbell behind your head with both hands and lifting it back up. A good exercise for the long part of your triceps.
  • 🏋️ Dumbbells
  • At home / At the gym
  • Beginner