How to Do the Cable Pushdown: Form, Starting Weight, Sets
The Cable Pushdown is a cable exercise that mainly works your triceps. Beginners start with 2 sets of 12–15 reps and add 2.5 kg once every set hits the target.
Form in 3 steps
- Set the pulley at its highest point and grab the bar or rope. Stand with your upper body leaning forward just slightly.
- Pin your elbows to your sides. Breathe out and push down until your arms are fully straight.
- Squeeze your triceps for 1 second at the bottom. Breathe in and let your hands rise slowly until your elbows are at about 90 degrees.
Common mistakes
- Elbows moving forward and back: your shoulders and back jump in. Keep your elbows pinned to your sides.
- Leaning way over to push with your body weight: your triceps do less. Keep your torso angle the same.
- Not fully straightening your arms: you miss the point where your triceps contract hardest. Straighten all the way and hold for 1 second.
Starting weight for beginners
DailyFit sets your first weight from your body weight, sex and training experience. For beginners it looks like this:
| Example | Starting weight |
|---|---|
| 70 kg man, beginner | 15kg |
| 60 kg woman, beginner | 7.5kg |
If you can't hit the target reps with good form on the first set, go one step lighter. Machines can be labeled differently.
Sets, reps and rest by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3 sets | 8–10 reps | 1 min 30 sec |
| Build muscle | 3 sets | 10–15 reps | 1 min 15 sec |
| Lose fat | 3 sets | 12–15 reps | 45 sec |
| General health | 2 sets | 12–15 reps | 1 min |
When should you add weight?
When every set reaches the top of the rep range, add 2.5 kg next time. If a set falls short, keep the weight. Fall short twice in a row and drop 10% to build back up. DailyFit does this math for you from your log.
When to pick another exercise
If your elbow bothers you, skip this one for now. Mark it as sore in DailyFit and the app swaps this exercise out of your routine.
Alternatives
Add the Cable Pushdown to today's workout?
Tell DailyFit your goal, time, equipment and any sore spots, and it builds today's workout. Ducky counts your reps out loud and the rest timer runs itself.
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FAQ
How much weight should a beginner use on the Cable Pushdown?
DailyFit starts beginners at about 20% of body weight (65% of that for women). That is about 15 kg for a 70 kg man and 7.5 kg for a 60 kg woman. If you can't hit the target reps with good form on the first set, go one step lighter.
Should I use a bar or a rope for the Cable Pushdown?
To start, just pick whichever feels better on your wrists. A bar makes it easier to get your form right, while a rope lets you spread your hands at the bottom for a harder squeeze. If your elbow hurts, stop and see a professional. When you pick elbows as a problem area, DailyFit takes this exercise out of your routine.
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