Triceps Pushdown

The Triceps Pushdown is a cable isolation exercise that targets the triceps, the muscles on the back of your upper arm. It is a simple, controlled way to build strength and muscle awareness in that area.

Attach a straight bar or rope to a high pulley. Stand tall with your feet about shoulder-width apart, chest up, and elbows tucked in at your sides. Grip the bar with your palms facing down and your hands about shoulder-width apart. Start with your elbows bent to roughly 90 degrees and your upper arms pinned against your ribs.

Push the bar straight down by straightening your arms until your elbows are fully extended. Keep your elbows glued to your sides and your torso still. Pause briefly at the bottom, then let the bar rise back up with control until your elbows return to 90 degrees. Repeat for the desired number of reps.

Breathe out as you push the bar down and breathe in as it rises. Brace your core gently to keep your back from arching. To make it easier, use a lighter weight and focus on a slow lowering phase. To make it harder, use a heavier weight that still lets you keep your elbows still and complete the full range of motion.

Fault: Your elbows drift forward or away from your body during the push. Fix: Pin your upper arms against your ribs and imagine they can only bend and straighten at the elbow, not swing around.

Fault: You lean forward or arch your back to force the bar down. Fix: Stand tall, brace your core, and lower the weight so you can keep your torso upright through the entire set.

Fault: You let the bar snap back up quickly. Fix: Use a lighter weight and take about twice as long to raise the bar as you took to push it down.