Tricep Pushdown

Tricep Pushdown is a isolation strength exercise primarily targeting the arms. Secondary muscles: none. Equipment: Cable. Difficulty: Beginner.

Exercise Profile

1Stand facing a cable machine with a rope or straight bar attachment set at the top pulley.
2Grip the attachment and position your elbows at your sides, forearms parallel to the floor.
3Brace your core and stand upright — do not lean forward excessively.
4Push the attachment downward by extending your elbows, keeping your upper arms stationary.
5At the bottom, fully extend your arms and squeeze your triceps hard for one second.
6Slowly return to the starting position, controlling the weight on the way up.

✓Keep your elbows pinned to your sides; only your forearms should move.
✓Avoid leaning forward or using your bodyweight to push the weight down.
✓If using a rope, split the ends apart at the bottom for an extra tricep contraction.
✓Use a weight that allows strict form for all reps — ego lifting here is pointless.
✓Try different attachments (rope, V-bar, straight bar) to vary the stimulus.

beginner

3 sets of 12-15 reps

intermediate

3 sets of 10-12 reps

advanced

4 sets of 8-10 reps

What muscles does Tricep Pushdown work?

Tricep Pushdown primarily targets the arms.

What equipment do I need for Tricep Pushdown?

Tricep Pushdown requires cable.

Is Tricep Pushdown good for beginners?

Tricep Pushdown is rated beginner difficulty. It is suitable for beginners.

Is Tricep Pushdown a compound or isolation exercise?

Tricep Pushdown is a isolation exercise, meaning it focuses on a single joint and muscle group.