Arms · Cable
Cable Jack Hammer Pushdown
How to do the cable jack hammer pushdown, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Attach a rope to a high cable pulley and grip an end in each hand with your elbows pinned to your sides. Press down and slightly out in a hammer-like path, turning your palms to face each other as you extend your arms fully. Squeeze the triceps at the bottom, then return under control.
- 1Triceps driving the rope down as your elbows stay locked at your sides
- 2A hard squeeze at full extension with palms facing each other
- 3A controlled return without letting the elbows drift up
Common mistakes
- Letting your elbows flare out or travel forward during the press
- Leaning your bodyweight onto the rope to push it down
- Shortening the range or losing tension at the top
Muscles worked
The cable jack hammer pushdown mainly works the triceps, with the forearms assisting.
- TricepsPrimary
- ForearmsSupport
- LatsMinor
- Upper AbsMinor
Kovo programs the cable jack hammer pushdown for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.