1 / 6Tricep Pushdown
Pushing a cable bar down works the triceps, which make up most of your upper arm. Easy to learn and gentle on the elbows.
Triceps
- Level
- Beginner
- Equipment
- Cable
- Main muscle
- Triceps
- Also works
- —
- Beginner sets
- 3 × 10–15
- Rest
- 60 seconds
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See the app · coming soonHow to do it
- 1Stand facing a cable machine with a bar or rope at chest height.
- 2Keep your elbows tucked at your sides.
- 3Push the handle down until your arms are straight.
- 4Let it rise back slowly to chest height.
Common mistakes
- Letting the elbows move forward and back
- Leaning over the bar and pushing with body weight
- Stopping short of straight arms
Tips
- Pin your elbows to your sides
- Straighten your arms fully and squeeze
- Control the bar on the way up
Questions
Bar or rope?
A bar lets you go heavier; a rope lets you spread the hands at the bottom for a stronger squeeze. Use both over time.
Why train triceps for bigger arms?
The triceps are about two-thirds of the upper arm, so they add more size than biceps alone.
More Triceps exercises
See all exercises →
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