Tricep Pushdown
A cable movement that isolates the triceps with low joint stress — a reliable starting point for building tricep size and strength.
Set the cable pulley to the highest position. Attach a straight bar or rope, grip with palms facing down, elbows pinned to your sides.
Keep your upper arms still. Your elbows should act as a fixed hinge — only your forearms should move. Push down until your arms are fully extended. Straighten your arms completely, feeling the contraction at the bottom.
Return with control. Let your forearms rise back up only to about a 90° angle, resisting the cable rather than letting it pull you up quickly.
Letting the elbows drift away from the body. If your elbows move forward or out to the sides, you lose the isolation that makes this exercise effective.
Why it matters
The pushdown keeps the upper arm fixed against the torso, isolating the triceps almost entirely without involving the shoulders or chest the way a pressing movement would. The constant cable tension also means there's resistance throughout the entire range of motion, including full extension at the bottom, which free weights can't always provide.
How to do it
- Set the cable pulley to the highest position. Attach a straight bar or rope, grip with palms facing down, elbows pinned to your sides.
- Keep your upper arms still. Your elbows should act as a fixed hinge — only your forearms should move.
- Push down until your arms are fully extended. Straighten your arms completely, feeling the contraction at the bottom.
- Return with control. Let your forearms rise back up only to about a 90° angle, resisting the cable rather than letting it pull you up quickly.
Common mistakes
- Letting the elbows drift away from the body. If your elbows move forward or out to the sides, you lose the isolation that makes this exercise effective.
- Leaning the torso to push the weight down. Using body weight or momentum to assist the movement reduces real tricep engagement.
- Not fully extending the arms at the bottom. Full extension is where peak contraction happens — cutting the rep short reduces the benefit.
- Using too much weight. Excess weight on this exercise tends to recruit the shoulders and back instead of isolating the triceps.
Sets & reps by level
3 sets of 12–15 reps with light weight, prioritizing strict elbow position.
3–4 sets of 10–12 reps at a more challenging weight.
4 sets of 10–15 reps, sometimes using a rope attachment for an added contraction at the bottom.
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