How to Do Triceps Pushdowns: Form, Benefits, and Guide
Master the triceps pushdown with our expert guide. Learn proper cable machine form, avoid common mistakes, and build stronger, more defined arms.
How to Perform
- 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 firmly into your sides, maintaining a slight bend in your knees.
- Push the bar or rope down toward your thighs by extending your elbows until your arms are fully straight.
- Pause for a moment at the bottom of the movement to maximize the contraction in the triceps.
- Slowly return the weight to the starting position until your forearms are just above parallel to the floor.
- Maintain a stationary torso throughout the entire set to ensure the triceps are performing all the work.
Common Mistakes
- Allowing the elbows to flare outward or drift away from the ribs.
- Using momentum by leaning the torso forward or 'crunching' into the weight.
- Shortening the range of motion by not fully extending the arms at the bottom.
- Letting the weight stack drop quickly instead of controlling the eccentric phase.
Muscles Worked
Primary movers
- Triceps
Stabilizers
- Anconeus
- Forearms
- Core
Related Guides
- Air Pushdown — Arms
- Alternating Biceps Curls With Dumbbell — Arms
- Alternating dumbbell hammer curl — Arms
Triceps · Arms