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Arms

Tricep Pushdown

Beginner

A cable isolation movement for building tricep mass and definition.

Target muscles

Triceps

Calories burned

~5 kcal / set

Secondary muscles

—

Equipment

Machine

Goal

Muscle Gain

Sets / Reps

3 × 12-15

Benefits

  • • Isolates the triceps with constant tension
  • • Easy to progressively overload

Step by step

  1. 1Stand facing a high cable pulley with a bar or rope attachment.
  2. 2Keep your elbows pinned to your sides.
  3. 3Push the attachment down until your arms are fully extended.
  4. 4Let it rise back up with control.

Breathing guide

Exhale as you push down, inhale as you release.

Common mistakes

  • • Letting the elbows drift away from the body
  • • Using the shoulders to help push down

Safety tips

  • • Keep your upper arms completely still.
  • • Squeeze your triceps hard at full extension.

Variations

  • • Rope pushdown
  • • Single-arm pushdown

Related exercises

Barbell Curl

3 × 8-12

Hammer Curl

3 × 10-12

Concentration Curl

3 × 10-12 per side

Skull Crusher

3 × 8-12