Arms · Isolation

Triceps Pushdown

A cable pushdown with a bar that isolates the triceps.

MAIN MUSCLE
Triceps
EQUIPMENT
Cable
LEVEL
Beginner
REPS
10-15
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Attach a straight or angled bar to a high pulley.

  2. Grip it overhand and pin the elbows to your sides.

  3. Push the bar down until the arms are fully straight.

  4. Let the bar rise slowly until the forearms are just above parallel.

COMMON MISTAKES

  • Elbows flaring out; keep them pointing forward and close together.
  • Moving the upper arm; only the forearm should move.

TIPS

  • Fully lock out and squeeze the triceps at the end of every rep.

QUESTIONS

Which muscles does Triceps Pushdown work?

The main muscle is Triceps.

How many reps should I do?

FORGE suggests 10-15 reps for Triceps Pushdown. The app adjusts sets and reps to your goal and level.

What can I do instead of Triceps Pushdown?

These train the same muscles: Rope Pushdown, Overhead Cable Triceps Extension, Dumbbell Triceps Kickback.