Exercise library
Triceps Pushdown
The triceps pushdown is a staple cable exercise that isolates the triceps with constant tension and an easy-to-learn movement.
CableArmsBeginner
- Equipment
- Cable
- Focus
- Arms
- Level
- Beginner
- Suggested sets
- 3–4 sets of 10–15 reps.
- Muscles worked
- Triceps
How to do it
- 1Attach a straight or angled bar to a high pulley and grip it with palms down.
- 2Stand tall with a slight forward lean and your elbows tucked at your sides.
- 3Keeping your upper arms still, push the bar down until your arms are straight.
- 4Squeeze your triceps hard at the bottom.
- 5Let the bar rise back up under control to about chest height, then repeat.
Tips & tricks
- Keep your elbows pinned to your sides throughout.
- Only the forearms should move — keep the upper arms locked.
- Lean in slightly so the cable lines up with your arms.
Common mistakes
- Letting the elbows drift forward and flare out.
- Using the shoulders and body to push the weight down.
- Cutting the range short instead of fully straightening the arms.
