Triceps Pushdown tutorial
The triceps pushdown is an isolation exercise for the triceps, and the cable's constant tension allows a full squeeze at lockout. It is easy to learn, relatively gentle on the elbows, and suitable for beginners and all levels.
How to perform
- Attach a short bar or rope to the high pulley of a cable station.
- Face the machine, grip the handle palms down, and hinge slightly forward at the hips.
- Pin your elbows to your sides so your forearms are roughly parallel to the floor.
- Push the handle down by straightening your elbows until your arms are fully extended.
- Squeeze your triceps at the bottom and pause briefly.
- Let the handle rise slowly until your forearms are parallel again, without moving your elbows.
Breathing: Exhale as you push down and inhale as the handle returns.
Key tips
- Keep your elbows fixed like a hinge so only your forearms move.
- If using a rope, spread the ends slightly apart at the bottom.
- Keep your shoulders down and chest open.
Common mistakes
- Letting the elbows flare away from the body and using the shoulders and chest.
- Leaning heavily over the handle and pushing with body weight.
- Letting the handle rise so high that the elbows move up and forward.
Safety: People with elbow pain should use a rope instead of a bar and lighter weight.
TricepsPrimary muscle
CableEquipment
BeginnerLevel
GymLocation
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
Home workout alternative
Bench Dip
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