IsolationCable
Cable Pushdown
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–15 reps (50–70% 1RM, RPE 6–7)
Strength
Max Power
3–5 sets × 6–10 reps (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 15–20 reps (30–50% 1RM, RPE 5–7)
📋How to Perform
- Attach a straight bar or V-bar to a high pulley.
- Stand tall with feet shoulder-width and take a firm overhand grip.
- Tuck elbows close to your sides and set shoulders down.
- Inhale and brace; keep upper arms still.
- Press the handle down by extending elbows until arms are straight.
- Squeeze triceps briefly at the bottom without shrugging.
- Return upward under control until forearms are about parallel to the floor.
- Repeat with steady tempo and constant tension.
💡Coaching Cues
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Upper arms stay pinned; only forearms move.
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Finish with full elbow extension and a triceps squeeze.
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Keep wrists neutral and grip firm.
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Control the return; do not let it yank you up.
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Stand tall—avoid rocking your torso.
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Maintain control and proper form throughout.
⚠️Common Mistakes
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Elbows drifting forward and turning it into a press.
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