Triceps Pushdown
Also known as: Cable Pushdown · Rope Pushdown
The most reliable triceps isolation movement: easy to load, easy to progress, hard to do badly.
- Primary
- Triceps brachii (lateral and medial heads)
- Secondary
- —
- Equipment
- Cable
- Type
- Isolation
- Level
- Beginner
How to do it
Set up
- Set a cable at head height with a rope or straight bar.
- Stand upright, a small step back from the pulley.
- Elbows tucked at your sides, forearms roughly parallel to the floor.
Perform the rep
- Push down by extending the elbows only.
- Keep your elbows pinned: they should not travel forward or flare out.
- Fully extend and squeeze at the bottom. If using a rope, separate the ends.
- Return under control until your forearms are just past parallel.
Common mistakes
-
Elbows drifting forward
Once the elbows move, your lats and shoulders join in. Keep the upper arm completely still: only the forearm moves.
-
Leaning over the weight
Using bodyweight to push the stack down means the weight is too heavy. Stand tall.
-
Not extending fully
The triceps are only fully contracted at complete elbow extension. Lock out every rep.
How to programme it
Trains the lateral and medial heads well but leaves the long head short. Pair it with an overhead extension.
Variations
- Rope pushdown: allows a stronger contraction
- Straight bar pushdown: heavier loading
- Single-arm reverse-grip pushdown: medial head emphasis
Frequently asked questions
Rope or bar for pushdowns?
The rope lets your hands separate at the bottom for a stronger contraction; the bar allows more weight. Rope for higher-rep work, bar when you want to load heavily.
Do pushdowns work the whole triceps?
No. With the arm at your side, the long head is not lengthened, so pushdowns emphasise the lateral and medial heads. Overhead extensions are needed to train the long head properly.