Tricep Pushdown

CableIsolationIsolation

Rep Range

812

Rest Time

1m 30s

Increment

5 lb

Muscles Worked

Triceps

How to Perform

  1. 1

    Set the pulley to the appropriate height for the exercise — low for curls, high for tricep pushdowns, mid for crossovers.

  2. 2

    Grip the handle or attachment firmly. Step into a stable stance with a slight stagger for balance.

  3. 3

    Perform the movement by contracting only the target muscle. Cables provide constant tension, so move slowly and deliberately.

  4. 4

    Control the return to the starting position. The cable should never go slack during the set.

Common Mistakes

  • Flaring the elbows out wide, which shifts the load off the triceps and onto the shoulders.

  • Using momentum or swinging the upper arm. Keep the upper arm fixed and move only from the elbow.

  • Not fully locking out the arm, which is where the triceps work hardest. Complete the range of motion.

Pro Tips

  • Squeeze at full lockout for a full second. The triceps are strongest at full extension, so that is exactly where you should hold the contraction.

  • Experiment with different grips — overhand, underhand, rope, and V-bar all hit slightly different heads of the triceps.

Related Exercises

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