Tricep Pushdown
Muscles worked
Instructions
- 1Attach a rope attachment to a high pulley and grab with a neutral grip (palms facing each other).
- 2Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the rope with the palms facing each other. This is your starting position.
- 3Using the triceps, bring the rope down as you bring each side of the rope to the side of your thighs. At the end of the movement the arms are fully extended and perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
- 4After holding for a second, at the contracted position, bring the rope slowly up to the starting point. Breathe in as you perform this step.
- 5Repeat for the recommended amount of repetitions.
About Tricep Pushdown
The high-pulley triceps extension, or pushdown, is done standing facing the machine, elbows tucked along the body, pushing the bar or rope down to full extension. The constant tension of the cable makes it a safe, easy-to-learn exercise that is very effective at isolating all three heads of the triceps, without stressing the elbows the way skull crushers do. It is an excellent choice to start triceps work or to finish a session with a pump. The only real technical point: keeping the elbows perfectly fixed throughout the movement.
check_circleBenefits
- check_circleConstant cable tension throughout the movement
- check_circleEasy to control, ideal for beginners
- check_circleIsolates the triceps without stressing the lower back
lightbulbExecution tips
- lightbulbKeep the elbows pinned to your sides and immobile
- lightbulbPush to full extension and squeeze the triceps
- lightbulbReturn slowly, controlling the weight back up
- lightbulbLean the torso slightly forward to clear the cable
warningCommon mistakes
- warningLifting the elbows and pushing with the shoulders
- warningUsing torso momentum to drive the bar down
- warningNot fully extending the arms at the bottom
- warningChoosing a load too heavy that breaks technique
helpFrequently asked questions
Straight bar or rope for the tricep pushdown?expand_more
The bar lets you load heavier, the rope allows spreading the hands at the bottom for a stronger contraction; alternate between both.
How do I stop my elbows from moving during pushdowns?expand_more
Keep them pinned to your sides and lower the weight: elbows drifting up is usually a sign the load is too heavy.
Is the pushdown enough for big triceps?expand_more
On its own, no: it is an isolation move. Pair it with a heavy movement (close-grip bench or dips) that loads the triceps under stretch to build mass, then finish with the pushdown for a pump.
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