Triceps Pushdown

Triceps Pushdown

The cable pushdown is the most popular isolation exercise for all three triceps heads.

Muscles Involved

• Triceps (3 heads) : primary target with high cable
• Lateral head : heavily recruited
• Medial head : stabilizes

Step-by-Step Instructions

Step 1 — Position

Elbows pinned to body, forearms at 90°. Straight bar, V-bar or rope.

Step 2 — Extension

Push down to full arm extension.

Step 3 — Contraction

With rope, spread hands apart at bottom for more contraction.

Step 4 — Return

Return controlled to 90°, do not let the weight pull up alone.

Sets and Reps

4 sets of 10-15 reps. Rest 45-60 seconds.

Common Mistakes

• Elbows flaring : keep them pinned to body
• Leaning over the bar : stay upright, only forearms move
• Loads too heavy : cheating is easy on this exercise

Safety Tips

Do not force extension if you feel elbow pain. Vary attachments (bar, rope, V) to change angles.

Variations

• With rope : more contraction at bottom
• Straight bar : heaviest possible
• Reverse grip (supinated) : medial head emphasis

Who Is This Exercise For?

All levels. The most accessible triceps isolation exercise.