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Cable · Triceps

Tricep Pushdown: The Gym's Most Common Triceps Exercise

Simple and effective, and very easy to do with your shoulders instead of your triceps once the weight gets heavy.

· 2 min read

Tricep Pushdown demonstration

The tricep pushdown is a gym staple for a reason — a cable stack, a bar or rope attachment, and a straightforward movement pattern. The most common way it goes wrong is letting the elbows drift away from the body as the weight climbs.

How to do it

  1. 1Set the pulley above your head — grip the attachment with your elbows bent and pinned to your sides.
  2. 2Keep your torso upright — a very slight forward lean is fine, but avoid using your bodyweight to help push.
  3. 3Extend your arms down — straighten your elbows, driving the attachment toward your thighs.
  4. 4Squeeze at the bottom — pause briefly with your arms fully extended.
  5. 5Return with control — let your elbows bend back to the start without letting them drift forward or out.

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Sets and reps

3 sets of 12–15 reps, with your elbows staying pinned to your sides for the whole set.

Common mistakes

  • Elbows drifting forward. Letting your elbows travel away from your body as the weight increases brings your shoulders and chest into the movement. Keep them pinned to your sides throughout.
  • Using bodyweight to push. Leaning your torso into the movement to help push the weight down reduces how hard your triceps actually work.
  • Not fully extending. Stopping short of a straight arm at the bottom skips the peak contraction. Extend fully on every rep.

Safety note

A rope attachment allowing your palms to rotate slightly at the bottom is a reasonable, low-risk option if a straight bar bothers your wrists.

Pin your elbows and this becomes a genuinely effective triceps exercise. Let them drift and it becomes a chest and shoulder exercise wearing a triceps name.

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