Triceps PushdownMuscles Worked
The triceps pushdown works your triceps, especially the lateral head on the outer side of the upper arm. It's easy to learn and easy to load in small steps, which is why it's a staple at every cable station.
PrimaryTriceps
- Equipment
- Cable
- Level
- Beginner
- Type
- Isolation
- Force
- Push
How to do it
- Set up a high pulley with a straight or angled bar and take an overhand grip, hands about shoulder width.
- Step close to the stack, lean forward very slightly and tuck your elbows against your sides with your forearms angled up.
- Push the bar down until your arms are fully straight and the bar is near your thighs.
- Squeeze your triceps for a moment at the bottom.
- Let the bar rise under control until your forearms pass parallel to the floor, keeping your elbows where they are.
Form tips
- Your elbows are the hinge: if they drift forward or flare out, your shoulders and chest start doing the work.
- Don't lean over the bar and push with your body weight; stay tall enough that only your forearms move.
- Keep your wrists straight and in line with your forearms instead of bending them back.
Why it made the list
No. 1 of 12
Best Tricep Exercises
Most popular tricep isolation. Easy to learn, easy to load, every gym has a cable station. Hits the lateral head well.
More tricep exercises
See it on your own body map
Log your Triceps Pushdown sets in KasMaker and watch your triceps fill in on the map, weighted by how much you did. Logging and the body map are free on iPhone.
