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.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–4 | 6–8 | 2–3 min |
| Hypertrophy | 3–4 | 10–15 | 60 s |
| Endurance | 2–3 | 15–20 | 30–45 s |
In this pageexpand_more
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
- check_circleEasy to progressively load thanks to the machine's weight stack
- check_circleLets you safely work to muscular failure, with no risk of the weight falling
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
- lightbulbSwitch attachments (straight bar, angled bar, rope) regularly to vary the stimulus
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
- warningSetting the pulley too high or too low, which breaks the optimal pulling angle
tuneVariations and alternatives
- tuneRope Triceps Pushdown — hands free to split apart at the bottom, firmer contraction
- tuneTriceps Pushdown V-Bar Attachment — comfortable neutral grip on the wrists
- tuneOne-Arm Triceps Pushdown — isolates each side, fixes imbalances
- tuneLow Cable Triceps Extension — reversed pulling angle, targets the triceps in a stretched position
person_checkWho it's for and level
The triceps pushdown suits every level, from a beginner learning to isolate the triceps without compensating with the shoulders, to an advanced lifter using it for finishing volume after heavier strength work. Its simple execution and constant tension make it an excellent first triceps exercise for anyone new to cable training. It also suits people returning after a shoulder or elbow issue very well, since the cable-guided path is more predictable and easier to control than a free-weight movement.
shieldSafety and precautions
Set the pulley at chest height and check that your pulling angle stays comfortable before loading heavy. Keep the elbows fixed against the body throughout; letting them flare shifts tension to the shoulder and reduces effectiveness while raising the risk of irritation. Avoid choosing a load that forces you to use body weight or a torso jerk to start the movement, a clear sign the weight exceeds your strict isolation capacity. This is one of the safest triceps exercises, as long as you keep clean technical execution.
calendar_monthWhere to place it in your program
Place the pushdown in the middle or at the end of a triceps or arm session, after a compound movement like the close-grip bench press or dips. Three to four sets of 10 to 15 reps work well for solid isolation volume, with the option to safely push to failure thanks to the machine. It works well two to three times a week in an arm-focused program, regularly varying the attachment (bar, rope, V-bar) to refresh the stimulus from session to session without changing exercises.
helpFrequently asked questions
Straight bar or rope for the tricep pushdown?
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?
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?
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.
Is the pushdown really necessary if I already do dips and close-grip bench?
It's not essential but very useful: it isolates the triceps without fatiguing the shoulders or chest, letting you push more volume without overloading the joints.
Why do my shoulders rise during the pushdown?
That's often a sign the load is too heavy; reduce the weight and focus purely on the elbow movement, keeping the shoulders low and relaxed.
Does the pushdown build triceps mass as well as a heavy exercise?
Not on its own, but paired with a base movement like the close-grip bench or dips, it perfectly complements the work by adding extra volume and pump.
Should I lock the arms out at the bottom of every rep?
Yes, a full extension with a firm contraction at the bottom of the movement maximizes triceps work across the whole available range.
Can the pushdown be done with one arm?
Yes, with a single handle: this variation lets you fix an imbalance between the two arms and add a slight torso rotation to vary the stimulus.
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