Tricep Pushdown.

How to do it.

1. Step 01

   Stand facing a cable machine with a rope or V-bar attached to the high pulley.

2. Step 02

   Grasp the attachment with an overhand or neutral grip, hands shoulder-width apart.

3. Step 03

   Tuck your elbows close to your sides and slightly lean forward.

4. Step 04

   Extend your forearms downwards, pushing the attachment towards your thighs.

5. Step 05

   Squeeze your triceps at the bottom of the movement.

6. Step 06

   Slowly return the attachment to the starting position, controlling the eccentric phase.

Pro cues.

• Keep your elbows stationary and close to your body.

• Focus on triceps contraction, not momentum.

• Avoid shrugging your shoulders or using your back.

Questions, answered.

What is the Tricep Pushdown?

An isolation exercise for the triceps, promoting muscle growth and definition.

What muscles does the Tricep Pushdown work?

The Tricep Pushdown primarily works your triceps.

What equipment do I need for the Tricep Pushdown?

You need a cable machine to perform the Tricep Pushdown.

How many sets and reps should I do for the Tricep Pushdown?

A typical prescription for the Tricep Pushdown is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.

Is the Tricep Pushdown good for beginners?

Yes. The Tricep Pushdown is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.