Tricep Pushdown

How to Perform

1. Attach a straight bar, V-bar, or rope to a high cable
2. Stand with feet staggered for stability, lean forward slightly
3. Pin your elbows to your sides
4. Push the handle down until arms are fully extended, squeezing the triceps hard
5. Return with control — don’t let the weight pull your elbows forward

Tips

• Keep your elbows pinned to your sides — only your forearms should move; if your elbows drift forward, the weight is too heavy
• No cable? Resistance band pushdowns anchored overhead or dumbbell kickbacks target the same muscles
• Use a 1 second push, 1 second squeeze, and 2-3 second return — the controlled negative keeps tension on the triceps
• Flaring your elbows and using your shoulders to press down is the most common mistake — isolate the elbow extension
• Squeeze your triceps hard at full lockout — you should feel the contraction on the back of your upper arm, especially near the elbow