Triceps Pushdown
Simple, joint-friendly triceps isolation with constant cable tension.
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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
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.
Equipment taken? Swap it for
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General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.