Arms
Tricep Pushdown on Cable
A foundational isolation movement designed to build strength and definition in all three heads of the triceps.
How to perform.
Follow the sequence — setup is half the lift.
Attach a straight bar or rope handle to a high pulley and stand facing the machine with your feet shoulder-width apart.
Grasp the handle with an overhand grip and tuck your elbows tightly into your sides, keeping a slight bend in your knees.
Engage your core and push the bar down toward your thighs by extending your arms until they are fully straight.
Squeeze your triceps at the bottom of the movement for one second while maintaining an upright posture.
Slowly return the bar to the starting position at chest height, ensuring your elbows remain locked against your ribs.
Maintain a controlled tempo throughout the set to avoid using momentum to move the weight.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Flaring your elbows away from your torso during the descent.
- Using your body weight to lean over the bar to force the weight down.
- Allowing the weight stack to slam between repetitions by moving too fast.
- Rounding your shoulders forward instead of keeping a neutral spine.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.