Triceps Pushdown
The triceps pushdown is a cable isolation exercise targeting the triceps. Extending the elbow against resistance from the high pulley effectively develops tricep size and strength through the full range of motion.
How to do it
- Attach a straight bar or rope to the high pulley of a cable machine.
- Stand facing the machine and grasp the attachment with an overhand grip, elbows at your sides.
- Push the bar or rope downward by extending your elbows until your arms are fully straight.
- Pause at the bottom and squeeze your triceps.
- Slowly allow the weight to rise back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Pin your elbows to your sides
- Keep your torso upright and stable
- Push straight down until arms lock
- Squeeze your triceps at the bottom
- Control the weight as it rises
Breathing: Exhale as you push the cable down, and inhale in a controlled manner as the weight returns to the top.
Common mistakes
- Flaring your elbows out to the sides, which shifts the work away from your triceps and onto your shoulders.
- Using your body weight to press the handle down, which reduces tricep engagement and uses momentum.
- Allowing the weight stack to slam down between reps, which loses tension and control.
Muscles worked
Primary: triceps. Secondary: forearms, shoulders.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp elbow discomfort, ease off the weight or switch to a different attachment.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do my elbows want to flare out?
Elbow flare usually happens when the weight is too heavy. Drop the weight slightly and focus on keeping your upper arms glued to your ribs.
Should I use a rope or a straight bar?
Both work well for the triceps. The rope allows for a slightly wider range of motion at the bottom, while the straight bar lets you handle a bit more load comfortably.
How often can I do triceps pushdowns?
You can safely include them 2 to 3 times per week, making sure to leave at least 48 hours of recovery between intense arm sessions.