Triceps pushdown
Also known as: Cable pushdown
A cable isolation exercise for the triceps.
What it is
An isolation exercise where you push a cable attachment down by extending your elbows, isolating the triceps. Constant cable tension makes it a reliable, joint-friendly way to add triceps volume.
Muscles worked
Primary: Triceps. Secondary: Forearms.
How to perform it
- Set a high pulley with a bar or rope, and stand close with a slight forward lean.
- Tuck your elbows to your sides and grip the attachment with forearms roughly parallel to the floor.
- Extend the elbows to push the attachment down until your arms are straight, squeezing the triceps.
- Return under control to the start without letting the elbows drift forward.
Common form faults
- Elbows flaring out and drifting forward, recruiting the shoulders and chest. Pin the elbows to your sides so the movement comes only from the elbow joint.
- Leaning the whole bodyweight into the weight to force it down. Reduce the load and keep the torso still, letting the triceps do the work.
Programming
A staple triceps accessory that spares the elbows compared to heavy pressing. Usually 10–20 reps; a rope lets you spread the ends at the bottom for a stronger contraction.
Plan your training
Variations & substitutions
Frequently asked questions
- Do I need direct triceps work if I press a lot?
- Pressing already trains the triceps heavily, so it isn't essential — but a little direct work like pushdowns is an efficient way to add arm size and can be gentler on the elbows than more heavy pressing.
- Bar or rope attachment?
- A straight or angled bar lets you load a bit more; a rope lets you spread the ends apart at the bottom for a stronger squeeze. Rotating between them over time is a sensible approach.
Written and reviewed by Mathew Beale — MSc Biotechnology, University of Reading.
Last reviewed: