Cable Pushdown
Arms · Cable · Beginner
Also known as: cable push-down, triceps cable pushdown.
How to do it
- Attach a straight bar to a high pulley cable machine.
- Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.
- Grasp the bar with an overhand grip, hands shoulder-width apart.
- Keep your elbows close to your sides and your upper arms stationary.
- Exhale and push the bar down until your elbows are fully extended.
- Pause for a moment, then inhale and slowly return the bar to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Primary: Triceps
Secondary: Forearms
Is your Cable Pushdown good?
Enter your bodyweight to compare against Buffro's nine strength ranks. The source is Buffro's exercise-specific standards, not a generic chart copied across every movement.
| Buffro rank | Estimated 1RM |
|---|---|
| Beginner | 20 kg |
| Novice | 27 kg |
| Intermediate | 34 kg |
| Advanced | 43.5 kg |
| Expert | 53 kg |
| Veteran | 64.5 kg |
| Elite | 76 kg |
| Master | 89 kg |
| Apex | 102 kg |
These are estimated one-rep-max targets for adults under 40, scaled to bodyweight. Enter the total external load recorded in Buffro. They are training benchmarks, not medical or safety limits.
The table uses the same nine tiers as the Buffro app for Cable Pushdown.
Sets and reps
Use an easy load and stop well before failure while you learn the movement.
Finish most sets with 1-3 good reps still available.
Use strict form and progress the load only after the top of the rep range is clean.
Common mistakes
- Letting the weight stack pull you out of position. Keep tension on the cable and return each Cable Pushdown rep under control.
- Shortening the range as fatigue builds. Use the largest pain-free range that keeps tension on your triceps.
- Turning the set into a speed contest. Pause briefly in the hardest position, then control the return instead of dropping into the next rep.
Cable Pushdown FAQ
What muscles does the Cable Pushdown work?
The primary target is triceps. It also involves forearms while you keep the movement controlled.
How many sets and reps should I do for the Cable Pushdown?
Start with 3 sets in a repeatable range. Use 6-12 reps for most compound work or 10-15 for smaller isolation work, then add load after you can complete every rep cleanly.
How should I read the Cable Pushdown strength standards?
Compare estimated one-rep max, not the weight from an arbitrary rep count. Buffro scales the published target to your bodyweight and sex.
Is the Cable Pushdown known by another name?
Yes. Common search variants include cable push-down, triceps cable pushdown. They refer to the same basic movement, although equipment setup can vary.
