Tricep Pushdown

Exercise Summary
Primary Muscle(s) Triceps
Secondary Muscle(s) None
Equipment Cable
Emphasis Isolation
Type Push

Tricep Pushdown Instructions

  • Set the cable attachment above your head.
  • Attach a rope or any form of attachment that allows your wrist to move freely. 
  • Grip the rope with your palms facing together and be slightly hinged at the hips. 
    • Maintain proper posture with your chest up and and shoulders back. 
    • Elbows are into your sides with your hands away from your body.
  • Initiate the mind-muscle connection of creating and maintaining tension in the tricep throughout the exercise.
  • Push the rope down allowing your wrist to rotate.
    • The path of the rope is somewhat behind you. 
      • This will fully activate the long head of the tricep.
  • Sqeeze the tricep at the bottom before return to the starting position. 
    • Maintain tension on the tricep from start to finish.
    • Allow your hands, wrist, and arms to rotate naturally on the eccentric as well.


  • Do not let your elbows flare. 
  • Do not let the rope come too close your body or your posture collapse. This puts more pressure on your chest and shoulders versus the tricep.
  • On the eccentric, don't let your elbows come up to high. This will activate your lats and take away from the tricep.
  • Aim for volume with this exercise, using heavier weight with this movement will cause unwarranted stress on the elbow.
    • This is an assistance exercise for a reason.
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