Triceps pushdown

3 × 10-15  ·  Equipment: Cables

Muscle groups: Arms

How to do triceps pushdown

1. Attach a rope to the high pulley and grab it with both hands.
2. Keep your elbows tight to your body with your hands near chest height.
3. Keep your chest up and your elbows fixed pointing toward the floor.
4. Exhale and extend your elbows pressing the handles down toward your thighs.
5. Spread the rope ends apart at the bottom to squeeze the triceps.
6. Return in a controlled motion until your forearms pass the parallel.
7. Don't move your shoulders; only your elbows work.

Mistakes to avoid

• Don't let your elbows flare from your body or drift forward; the triceps should do all the work.
• Don't use a weight that forces you to lean your torso forward.
• Avoid locking your elbows hard at the end of the extension.
• If your elbow hurts, reduce the load and control the lowering phase.

Progression

• Start with 10-15 reps with a weight you can handle through all 3 sets.
• Increase the load once you complete the full range without moving your elbows.
• Raise time under tension by slowing the return over 3 seconds.
• Once you master the rope, move to a straight bar or one-arm variations.