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3 sets of 6–15 reps, 1–2 min rest, guided
Muscles worked
Target
- Equipment
- Cable, Cable station, Rope or bar
- Level
- Beginner
- Tempo
- Lift 1 s · Lower 1.8 s
How to do the triceps pushdown
- 1Stand at a high pulley holding a rope or bar, elbows tucked at your sides.
- 2Lean forward slightly.
- 3Push down until your arms are straight, spreading the rope apart at the bottom.
- 4Let the forearms come back up to about parallel without moving the elbows.
When to pick it: Pick it for triceps volume after pressing.
Form cues
- Elbows glued to your ribs
- Spread the rope at the bottom
- Only the forearms move
Common mistakes
- Elbows flaring and rising
- Leaning over the weight to push with the body
- Short reps
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
Equipment taken? Swap it for
These train the same muscles with different equipment.
