Smart Workout Diary

Cable Tricep Incline Pushdown

The cable triceps incline pushdown is a cable isolation exercise performed while leaning forward in an inclined body position. It primarily trains the triceps through elbow extension, while the shoulders and core help maintain a stable position. It supports triceps strength, muscle development, and pressing performance.

Demonstration

Cable Tricep Incline Pushdown — demonstration 1
Cable Tricep Incline Pushdown — demonstration 2

Instructions

  1. Set a cable pulley to a high position and attach a handle that allows a secure, comfortable grip.
  2. Face the pulley, hold the attachment with both hands, step back, and hinge slightly forward from the hips into an inclined position.
  3. Keep your chest lifted, spine neutral, core braced, and upper arms close to your sides with elbows bent.
  4. Exhale and extend your elbows to press the handle down and slightly forward until your arms are nearly straight.
  5. Pause briefly while squeezing the triceps, then inhale and return slowly until the elbows are bent without letting the shoulders roll forward.
  6. Keep the torso still throughout the set; use a lighter load if you cannot control the return or keep the elbows in position.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Keep the elbows fixed: move at the elbows rather than turning the exercise into a shoulder-driven press.
  2. Use controlled resistance: avoid leaning farther forward or swinging your body to move a heavier load.
  3. Protect the joints: fully contract the triceps without aggressively locking or hyperextending the elbows.
Exercise library