How to do a Triceps Pushdown
The triceps pushdown is a cable exercise where you press a straight bar from chest height down to your thighs by straightening your elbows. The cable keeps tension on the triceps through the whole rep, making it a reliable isolation move. It is easy to learn and works for beginners up to advanced lifters.
- Primary muscles
- Triceps (triceps brachii)
- Also works
- Forearms (wrist flexors and extensors), Anconeus
- Equipment
- Cable machine, Straight bar attachment
- Level
- Beginner
Step by step
- Attach a straight bar to a high pulley and grip it overhand with your hands about shoulder-width apart.
- Stand close to the stack with a slight forward lean, feet hip-width apart, and your elbows tucked at your sides.
- Start with the bar around chest height and your forearms angled just above parallel to the floor.
- Press the bar down by straightening your elbows until your arms are fully extended near your thighs.
- Hold the locked-out position for a moment and squeeze your triceps.
- Let the bar rise back to chest height under control while your upper arms stay fixed.
Coaching cues
- Imagine your elbows are glued to your ribs and only your forearms move.
- Keep your wrists flat and push through the heels of your palms.
- Exhale as you push down and inhale as the bar comes up.
Common mistakes
Elbows flaring or drifting
Keep your elbows tight to your sides and lower the weight if they move.
Leaning over the bar
Stay mostly upright so your bodyweight is not pushing the bar down for you.
Letting the stack yank you up
Control the return and stop when your forearms are just above parallel.
Sets and reps
Strength
3–4 sets of 6–10 reps
Muscle growth
3–4 sets of 10–15 reps
Endurance
2–3 sets of 15–20 reps
Alternatives
FAQ
Are triceps pushdowns good for building arm size?
Yes. The triceps make up a large share of upper-arm size, and pushdowns let you train them with steady tension and easy progression. Combine them with an overhead extension for fuller development.
Straight bar, V-bar or rope for pushdowns?
All three work the triceps well. A straight bar usually allows the most weight, while a rope lets you spread your hands at the bottom for a stronger squeeze.
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