Triceps Pushdown
Muscles worked
Instructions
- 1Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
- 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 bar. This is your starting position.
- 3Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended 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 a second hold at the contracted position, bring the bar 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 |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Triceps Pushdown
The triceps pushdown is arguably the most popular triceps isolation exercise, valued for its simplicity and effectiveness. Standing in front of a high pulley fitted with a straight or angled bar, you keep your upper arms fixed and close to your body while pushing the bar down to full arm extension, then slowly return it to the top position without ever moving your elbows. The cable's constant tension throughout the movement, even at the bottom, makes it a great complement to dumbbell or barbell movements where resistance varies with the angle. It's an easy exercise to progressively load, suitable for every level, and works particularly well for high-rep sets to finish off a triceps session with a solid pump.
check_circleBenefits
- check_circleEffectively isolates the triceps with constant tension
- check_circleEasy to progressively overload, suitable for all levels
- check_circleComplements free-weight movements well
- check_circleGreat for finishing a session with a solid pump
lightbulbExecution tips
- lightbulbKeep your elbows fixed and close to your torso throughout
- lightbulbLean your torso slightly forward, but not excessively
- lightbulbControl the return phase as much as the push down
- lightbulbFinish every rep with full arm extension
warningCommon mistakes
- warningLetting the elbows drift away from the torso during the movement
- warningUsing body weight to help push the bar down
- warningNot pushing down to full arm extension
- warningReleasing the bar too quickly at the top position
helpFrequently asked questions
Straight bar or angled bar for this exercise?expand_more
Both work well; the angled bar is often more comfortable on the wrists, so pick whichever feels best.
How many reps should I do for this exercise?expand_more
It works very well for higher-rep sets, around 12 to 15 reps, to maximize the triceps pump.
Track your progress
Log your sets, your weights and beat your records — free, on mobile and desktop.