Arms
Triceps Pushdown
A foundational cable isolation movement designed to build triceps strength and define the back of the arms.
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 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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.