The tricep pushdown is the standard cable tricep isolation exercise. With the right form — elbows fixed at the sides and full extension — it consistently delivers tricep pump and growth.
Get the Tricep Pushdown in tomorrow's workout
Text START to get a personalized program that includes this exercise — delivered daily by SMS.
7-day free trial · Cancel anytime via SMS · No app required
Form Guide
Step-by-step: Tricep Pushdown
1Stand close to the cable stack, elbows pinned to your sides at roughly 90 degrees to start.
2Push the bar or rope down until your arms are fully extended.
3Do not let your elbows flare out during the push.
4At the bottom: flex the tricep hard for a second before allowing the weight to return.
5Return the weight until your forearms are parallel to the floor or above — full stretch is valuable.
Common Mistakes
What most people get wrong
Elbows drifting forward: often means the weight is too heavy.
Leaning over the bar: using bodyweight instead of tricep force.
Short reps: not reaching full extension wastes the range of motion.
Programming
How to program the Tricep Pushdown
3–4 sets of 10–15 reps. Works well as a finisher after compound pressing. Rope pushdowns with a flare at the bottom hit the lateral head effectively. Progress load conservatively — the tricep is relatively small.