10 Best Cable Pushdown Alternatives for Home & Gym

The Cable Pushdown is done standing with a cable machine. Ranked closest by our scoring: the Bodyweight Kneeling Triceps Extension, Elbow Dips and the Reverse Dip.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Cable Pushdown

Cable PushdownPlay demonstration
Primary muscle
Triceps
Equipment
Cable
Difficulty
Beginner
Type
Isolation

Secondary muscles: Forearms

How to perform Cable Pushdown
  1. Attach a straight bar to a high pulley cable machine.
  2. Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.
  3. Grasp the bar with an overhand grip, hands shoulder-width apart.
  4. Keep your elbows close to your sides and your upper arms stationary.
  5. Exhale and push the bar down until your elbows are fully extended.
  6. Pause for a moment, then inhale and slowly return the bar to the starting position.
  7. Repeat for the desired number of repetitions.
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Ranked Cable Pushdown Alternatives

10 substitutes, ranked by how closely each one matches the Cable Pushdown on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Bodyweight Kneeling Triceps ExtensionPlay demonstration

    1. Bodyweight Kneeling Triceps Extension

    61% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation

    Use this when you have nothing to train with, because it works the triceps with bodyweight alone.

    How to perform this exercise
    1. Kneel down on the ground with your knees hip-width apart.
    2. Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
    3. Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
    4. Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
    5. Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Pushdown
    • Equipment: bodyweight only, not a cable
    • Body position: kneeling, not standing
    • Balance: harder to stay steady on than the Cable Pushdown
  2. Elbow DipsPlay demonstration

    2. Elbow Dips

    58% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
    2. Slide your hips forward off the bench and straighten your legs, keeping your heels on the ground.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push through your hands to straighten your arms and lift your body back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Pushdown
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Cable Pushdown
    • Balance: harder to stay steady on than the Cable Pushdown
  3. Reverse DipPlay demonstration

    3. Reverse Dip

    57% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Position yourself between two parallel bars with your arms fully extended and your body straight.
    2. Lower your body by bending your elbows until your upper arms are parallel to the ground.
    3. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Pushdown
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Cable Pushdown
    • Balance: harder to stay steady on than the Cable Pushdown
  4. Ring DipsPlay demonstration

    4. Ring Dips

    54% match
    • Triceps
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start by hanging from the rings with your arms fully extended and your body straight.
    2. Lower your body by bending your elbows until your shoulders are below your elbows.
    3. Push yourself back up to the starting position by straightening your arms.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Pushdown
    • Equipment: a suspension trainer, not a cable
    • Body position: standing, the same as the Cable Pushdown
    • Balance: harder to stay steady on than the Cable Pushdown
  5. Bench Dips

    5. Bench Dips

    53% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
    2. Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
    3. Using your triceps to bring your torso up again, lift yourself back to the starting position.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Pushdown
    • Equipment: bodyweight only, not a cable
    • Body position: seated, not standing
  6. Dips - Triceps Version

    6. Dips - Triceps Version

    48% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
    2. Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
    3. Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
    4. Repeat the movement for the prescribed amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Pushdown
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Cable Pushdown
  7. Triceps Dip (Between Benches)Play demonstration

    7. Triceps Dip (Between Benches)

    44% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Pushdown
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Cable Pushdown
    • Balance: harder to stay steady on than the Cable Pushdown
  8. Impossible DipsPlay demonstration

    8. Impossible Dips

    44% match
    • Triceps
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Position yourself between two parallel bars with your arms fully extended and your body suspended in the air.
    2. Bend your knees and cross your ankles.
    3. Lower your body by bending your elbows until your upper arms are parallel to the ground.
    4. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Pushdown
    • Equipment: bodyweight only, not a cable
    • Body position: inverted, not standing
    • Balance: harder to stay steady on than the Cable Pushdown
  9. Stalder PressPlay demonstration

    9. Stalder Press

    44% match
    • Triceps
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart and your arms extended overhead.
    2. Bend your knees slightly and engage your core.
    3. Lower your body down into a squat position while keeping your arms extended overhead.
    4. As you squat down, press your arms down towards the ground, engaging your triceps.
    5. Pause for a moment at the bottom of the squat, then push through your heels to stand back up while simultaneously raising your arms back overhead.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Pushdown
    • Equipment: bodyweight only, not a cable
    • Body position: inverted, not standing
    • Balance: harder to stay steady on than the Cable Pushdown
  10. Triceps PressPlay demonstration

    10. Triceps Press

    43% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Extend your arms straight out in front of you, parallel to the ground.
    3. Bend your elbows and lower your body towards the ground, keeping your upper arms close to your sides.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Pushdown
    • Equipment: bodyweight only, not a cable
    • Body position: kneeling, not standing

Why You Might Need a Cable Pushdown Alternative

You might substitute Cable Pushdown for several reasons: no cable station, shoulder or wrist pain, travel, or a program focus on compound pressing. Replace it to maintain progressive overload or to emphasize a different triceps head. For example, overhead extensions place the long head on stretch (greater long-head activation), while close-grip pressing and dips load the lateral and medial heads through heavier external loads. Cue: pin elbows to your sides during isolation work to keep the movement primarily elbow extension and reduce shoulder involvement.

Cable Pushdown FAQ

What muscles does Cable Pushdown work?

Cable Pushdown primarily targets the triceps brachii, especially the lateral head with a straight bar and both lateral and medial heads with a rope. The movement is elbow extension-dominant and also engages the anconeus and shoulder stabilizers when you control scapular position; cue: keep elbows pinned to your ribs and extend fully at the elbow.

What is the best bodyweight alternative to Cable Pushdown?

Parallel-bar or bench dips are the best bodyweight substitute because they load elbow extension under high external force. To emphasize triceps, keep your torso more upright, lower until elbows reach about 90 degrees, then press to full extension while maintaining scapular depression to maximize triceps activation.

Can I build muscle without doing Cable Pushdown?

Yes. You can achieve equal or greater triceps growth with alternatives that allow progressive overload, close-grip bench press, weighted dips, skull crushers, and band pressdowns all work. Focus on elbow-dominant loading, full range of motion, and progressive increases in load or volume (use slower eccentrics like 2 seconds down) to drive hypertrophy.

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