ATHLETE DIARY
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Triceps

Triceps Pushdown

The triceps pushdown isolates the triceps, simple to learn and easy on the elbows.

Triceps Pushdown: starting position
1Starting position
Triceps Pushdown: end position
2End position

Setup

Face the cable, grab the handle, elbows tucked at your sides and bent to about 90 degrees. Lean forward slightly, abs braced.

Execution

  1. Grab the straight bar on the high pulley with an overhand grip, elbows pinned to your sides — starting position.
  2. Exhale and push the bar down until your arms are fully extended — only your forearms move.
  3. Inhale and let the bar rise back up slowly.

Common mistakes

  • Elbows moving back and forth — only the forearms move.
  • Pushing with your bodyweight — if you have to lean into it, it's too heavy.
  • Not finishing the rep — straighten your arms fully and hold for a second.
  • Handle flying back up — return it slowly, to about 90 degrees.

Programs that include it

Full Body — 2 Daysbeginners · 2 workouts a weekFull Body — 3 Daysbeginners · 3 workouts a weekUpper / Lowerintermediate · 2–4 workouts a weekPush / Pull / Legsintermediate–advanced · 3–6 workouts a week3-Day Splitintermediate · 3 workouts a week

Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.

More for this muscle group: Triceps

EZ-Bar Skull CrusherEZ-Bar Skull CrusherClose-Grip Bench PressClose-Grip Bench PressRope Triceps PushdownRope Triceps PushdownOverhead Cable Triceps ExtensionOverhead Cable Triceps ExtensionDumbbell Triceps KickbackDumbbell Triceps KickbackBench DipsBench Dips

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Position photos from the open free-exercise-db.