Primary
Triceps
Secondary
Shoulders
Equipment
Cable
Difficulty
Beginner
Type
Push
See how Double Cable Pushdown could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
One-time purchase · Checked by Ely · Delivered in 1–3 business days
This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Double cable pushdowns use two separate cable stacks, one handle in each hand, for bilateral tricep work. This setup ensures each arm works independently against equal resistance, preventing your stronger arm from compensating for the weaker one.
When to use it
Use for balanced bilateral tricep work.
Who it's for
All levels with dual cable access.
Stand centered between two cable stacks set to high positions. Grab one handle in each hand and keep both elbows pinned at your sides. Push both handles down simultaneously, squeezing your triceps at full extension. Ensure both arms move at the same speed.
Also targets: Shoulders
Want Ely to consider Double Cable Pushdown for your plan?
Share your training details. Ely reviews the full week before anything is delivered.
Set two cables to high position.
Grab one handle in each hand.
Stand centered between cables.
Push both handles down simultaneously.
Squeeze triceps at bottom.
Control back up to 90 degrees.
Unique angle from standard pushdown.
Equal work on both arms.
Good cable control practice.
Use double cable pushdowns when you have access to dual cable stations and want balanced bilateral work. They work well for identifying and correcting strength imbalances between arms. Include them as a primary or secondary pushdown variation.
Uneven pressing for optimal results.
During any pressing movement like the Double Cable Pushdown, this mistake reduces how effectively your Triceps can produce force. Focus on the muscle you're trying to work — if you can't feel your Triceps driving the movement, something is off.
Letting elbows drift.
Letting your elbows drift away from the intended path during the Double Cable Pushdown can change which muscles carry the load. Use the elbow position described in the setup cues and keep it consistent through each rep.
Using momentum instead of controlled muscle contraction.
Bouncing or using momentum during the Double Cable Pushdown makes the movement harder to control and can shift work away from your Triceps. Use a load you can move smoothly through the intended range.
All levels with dual cable access.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 12-15 reps. Rest 60 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Double Cable Pushdown could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekShare your goal, schedule, equipment, and experience. Ely checks the complete exercise selection before he approves your week.
Start My $19 Starter Week$19 once · No automatic renewal · Delivered in 1–3 business days
Frequently Asked Questions About the Double Cable Pushdown
The Double Cable Pushdown primarily targets the Triceps, making it an effective exercise for triceps development. Secondary muscles worked during the Double Cable Pushdown include Anconeus, providing additional training stimulus. Stabilizer muscles engaged include Core.
Our library labels Double Cable Pushdown as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Double Cable Pushdown. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Double Cable Pushdown is a cable. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Double Cable Pushdown include: Tricep Pushdown, Rope Pushdown, V-Bar Pushdown. These exercises target similar muscle groups as the Double Cable Pushdown and can be used as substitutes based on your equipment availability, gym setup, or training preferences.