Step by step instructions, muscle activation and variants for the Cable Jack Hammer Pushdown.
The Cable Jack Hammer Pushdown targets the triceps using a rope attachment on a high pulley, driving both handles straight down in a jackhammer-like motion. The neutral hammer grip reduces wrist stress and places emphasis on the lateral head of the triceps.
The Cable Jack Hammer Pushdown is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
