Upper arms
Tricep Pushdown
The most popular triceps exercise in the gym: simple, elbow-friendly and perfect for piling up sets.
Also known as: triceps pushdown, cable pushdown, rope pushdown
- Level
- Beginner
- Equipment
- Cable Machine
- Type
- Isolation
Muscles worked
How to do it
- Attach a rope or bar to the high pulley and grip it with your elbows tucked at your sides.
- Lean your torso slightly forward.
- Push down until your arms are fully straight.
- Let it rise slowly until your forearms are just above parallel.
Form cues
- Your elbows don't move; they're a hinge.
- With a rope, spread your hands at the bottom.
- Squeeze for a second at lockout.
Common mistakes
- Letting your elbows flare: your shoulders and chest help push.
- Leaning over the weight: your body does the work.
- Short reps at the top: let your hands rise to chest height.
Sets and reps
3-4 sets of 10-15 reps with 60 seconds of rest.
Variations
Same movement, different equipment. Pick based on what you have and what you want from the tricep pushdown.
Single-arm pushdown
One side at a time with a handle.
How to do it
- Attach a single handle to a high cable pulley.
- Grasp the handle with one hand and keep your elbow pinned to your side.
- Press the handle down until your arm is fully extended.
- Squeeze the triceps at the bottom.
- Slowly return to the start position.
- Complete reps on one side, then switch.
- Primary
- Triceps
- Secondary
- Forearm Extensors
FAQ
Rope or bar?
The rope lets you spread your hands and usually feels better; the bar allows a bit more weight.
Which part of the triceps does it work?
Mainly the lateral and medial heads. For the long head, add overhead extensions.
Overhand or underhand grip?
Overhand is standard. Underhand changes the feel a little but allows less weight.
What muscles do the tricep pushdown work?
They mainly work the triceps.
Train with Nuvana
Add the tricep pushdown to your next workout
Log your sets and weights, and see how each muscle progresses in the app.
