Exercises · Triceps

Triceps Pushdown

Triceps Pushdown is a beginner-friendly isolation exercise for the triceps, done with cable. Step-by-step instructions are below; the plain-English guide, common mistakes and sets and reps ranges for this page are still being written.

• Primary musclesTriceps
• Secondary musclesnone listed
• EquipmentCable
• LevelBeginner · isolation

How to do it

1. Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
2. Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. This is your starting position.
3. Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
4. After a second hold at the contracted position, bring the bar slowly up to the starting point. Breathe in as you perform this step.
5. Repeat for the recommended amount of repetitions.

In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.