The triceps pushdown is the highest-volume triceps exercise in the gym for a reason. It loads the triceps directly with constant tension throughout the full range of motion, it’s easy on the elbow joint, and you can do it at any rep range. While the skull crusher wins for raw strength loading and the overhead extension wins for the long head, the pushdown is the workhorse of triceps hypertrophy.

This guide covers the standard cable triceps pushdown, performed with a rope or a straight bar. Both work. Most lifters use the rope (more tactile feedback, fuller squeeze at the bottom); some prefer the bar (heavier loads, simpler form).

What is the triceps pushdown?

The triceps pushdown is an isolation exercise performed at a high cable machine, in which you grip a rope or bar attachment with elbows tucked at your sides, then push the cable down by extending the elbows. The shoulders stay still — only the elbows move.

Compared to other triceps exercises, the pushdown has two advantages: it’s easy on the elbows (the cable doesn’t lock you into one path), and it provides constant tension throughout the rep (the cable pulls back at every angle). The disadvantage: load is limited by what most cable stacks offer (usually 80-100 kg max), and at heavy loads the body wants to lean forward to help.

Muscles worked

Muscle group Role Contribution
Triceps brachii (lateral head emphasis) Primary mover, elbow extension ~85 %
Anconeus Elbow extension ~10 %
Forearms · Core Grip, anti-rotation ~5 %

The pushdown biases the lateral head of the triceps — the visible “horseshoe” on the outside of the upper arm. The long head and medial head also work, but less. For complete triceps development, pair pushdowns with overhead extensions (long head) and skull crushers (all heads).

How to triceps pushdown: 5 steps

  1. Set up at the cable

    Stand facing a high cable with a rope or straight bar attachment. Grip the attachment, palms facing each other (rope) or facing down (bar). Step back so the cable is taut at the top.

  2. Set the body position

    Stand tall, slight forward lean (5-10°) for stability. Feet shoulder-width. **Elbows pinned to your ribs** — they do not move during the rep. Slight bend in the knees for balance.

  3. Push down by extending the elbows

    Drive the attachment downward by extending the elbows only. **Upper arms stay vertical** — only the forearms rotate. With a rope, spread the hands apart at the bottom for a stronger squeeze.

  4. Pause at the bottom

    Half-second pause, triceps fully contracted. **Soft lockout** at the elbow — don't hyperextend. Squeeze hard.

  5. Reverse with control

    Let the cable return slowly in 2-3 seconds. The cable should pull your hands back up — let it. Stop when the elbows reach about 90° (forearms parallel to the floor). Reset, repeat.

Common mistakes to avoid

Triceps pushdown variations

  • Rope pushdown. Most popular variant. Allows palms to spread apart at the bottom for a stronger squeeze. The default for most lifters.
  • V-bar pushdown. Triangle handle. Allows heavier loads with strict form, neutral grip easy on the wrists.
  • Reverse-grip pushdown. Underhand grip on a straight bar. More medial head emphasis. Lighter loads, stricter form.
  • Single-arm pushdown. One arm at a time with a D-handle. Better mind-muscle connection, asymmetry-fixing.
  • Straight-bar pushdown. The classic. Allows the heaviest loads, great for strength work.
  • Banded pushdown. Resistance band attached high. Home-friendly version when no cable is available.

Sample workout: 4-week triceps block

Pushdowns 2-3 times per week, after your main pressing or as a triceps finisher.

Week Sets × reps RPE
1 3 × 12 7
2 4 × 10 7-8
3 4 × 8 + 1 dropset 8-9
4 (deload) 3 × 10 6

Frequently asked questions

Pushdown or skull crusher — which is better?

Both. Skull crusher allows heavier loads and trains all heads; pushdown is easier on the elbows and great for high-rep volume. Most balanced triceps programs include both.

Rope or bar?

Rope for hypertrophy and squeeze; bar for strength and heavier loads. Most lifters cycle between both across blocks.

How heavy should I pushdown?

For a healthy male intermediate: 30-45 kg on the cable for 10-12 strict reps. For females: 15-25 kg. The right load lets you do strict reps without leaning forward or moving the elbows.

My elbows pop forward when I pushdown — what should I do?

The load is too heavy or the cable is set too high. Reduce the weight by 20 % and pin the elbows to your ribs. The elbows do not move during the rep — only the forearms.

Can I do pushdowns every triceps day?

Yes. Pushdowns are easy on the joints and recover fast. Many lifters do them in nearly every upper-body session as a finisher.

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Cable Isolation