Tricep Pushdown
The tricep pushdown pushes a high-pulley rope down until your arms are straight, working your triceps.
TricepsCableIsolationBoth sides
How to do a tricep pushdown
- Attach a rope to a high pulley and grab the ends with your palms facing each other.
- Stand close to the machine and bring your elbows to your sides.
- Push the rope down until your arms are straight, spreading the rope ends apart at the bottom.
- Let the rope rise slowly until your forearms are just above parallel to the floor.
Tips
- Keep your elbows pinned to your sides.
- Pause at the bottom with your arms straight.
Common mistakes
- Leaning your body weight onto the rope.
- Letting your elbows move forward on the way up.
Tricep Pushdown muscles worked
Main: Triceps.
Sets and reps
3 × 10–15
Alternatives
FAQ
Rope or bar for pushdowns?
A rope lets you spread your hands at the bottom; a bar usually lets you lift more. Both train the triceps.
Should I lean forward?
A slight forward lean is fine; keep your elbows at your sides and let your arms do the work.