arms
Cable Triceps Pushdown
Works in
gym
Equipment
cable
Primary muscles
triceps
Why do it
Great for every level and one of my favorite accessories for getting stronger at dips, if you want a bigger dip, train this. It also doubles as elbow rehab: hold at the bottom for isometric work, or go very slow on the way up to load the tendon safely when the joint is angry.
How to do it
Stand facing a high cable with a bar or rope attachment and grip it with elbows tucked to your sides. Extend your forearms down until the arms are straight, then let the weight return without letting the elbows drift forward. Keep the upper arms motionless so the triceps do all the work.
What the science says
Slow, heavy eccentrics are a proven tendon fix: the classic protocol resolved long-standing tendon pain and got every subject back to full activity (Alfredson et al., 1998, American Journal of Sports Medicine).