Triceps Pushdown
A cable exercise using a straight bar to press the arms down and extend the elbows, a classic way to isolate the triceps. It suits beginners wanting a simple, effective triceps movement.
How to do the triceps pushdown
- Attach a straight bar to a high pulley and grip it with an overhand grip at shoulder width.
- Stand upright with a slight forward lean, keeping your upper arms close to your sides.
- Hold the bar with your forearms pointing up toward the pulley as your starting position.
- Push the bar down by extending your arms until they are fully straight.
- Hold the contracted position for a second, keeping your upper arms still.
- Let the bar rise slowly back to the starting position and repeat.
Original library instructions (5 steps)
- Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
- 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.
- 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.
- After a second hold at the contracted position, bring the bar slowly up to the starting point. Breathe in as you perform this step.
- Repeat for the recommended amount of repetitions.
Common mistakes
- Letting the elbows flare out and away from the body; keep them pinned to your sides.
- Leaning too far forward to help push the bar down; keep the lean small and controlled.
- Rushing the return; let the bar rise slowly instead of letting the weight stack slam down.
- Using the shoulders to help finish the rep; isolate the movement to the elbow joint.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 6 to 8 reps, 90 seconds rest |
| Muscle | 3 sets of 10 to 12 reps, 60 seconds rest |
| Endurance | 2 to 3 sets of 15 reps, 30 to 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Keep your elbows fixed at your sides throughout, since that is what isolates the triceps here.
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.
Questions
Is the triceps pushdown good for beginners?
Yes. The cable and bar setup is simple to learn and the standing position needs no special setup, making it a common first triceps exercise.
What muscles does the triceps pushdown work?
It isolates the triceps, training them through a full extension of the elbow while the upper arms stay fixed at the sides.
