Elbows drifting up and forward
Keep the elbows pinned at your sides so it stays an elbow extension, not a press.
Isolation · Cable
Tricep Pushdown
An elbow extension done standing at a high cable pulley, pushing a bar or rope down to your thighs. It is a simple, joint-friendly way to add triceps volume. Suits beginners learning to feel the triceps and advanced lifters adding volume.
- Primary
- Triceps
- Starting rep range
- 10–15 reps
- Target effort
- 1 reps in reserve
- Progression
- 2.5 kg / one stack step
Muscles worked
The triceps straighten the elbow, and all three heads work here. With the arms at your sides the lateral and medial heads do most of the work; overhead extensions bias the long head more.
How to set up
- Attach a straight bar, V-bar, or rope to a high pulley.
- Grab the attachment and step close to the stack.
- Hinge forward slightly at the hips and brace your abs.
- Pin your elbows to your sides with forearms about parallel to the floor.
How to do each rep
- Push the handle down until your elbows are fully locked out.
- Squeeze the triceps at the bottom for a moment.
- Let the handle rise under control until your forearms pass parallel.
- Keep the upper arms still; only the forearms move.
Common tricep pushdown mistakes
Leaning over the bar to move more weight
Use a load you can push with a mostly upright torso and still upper arms.
Partial lockout
Straighten the arm completely at the bottom of every rep.
Sets, reps, and progression
Surpass starts the tricep pushdown at 10–15 reps with about 1 reps in reserve. As an isolation exercise it fits well after your main compound lifts.
Build to 12-15 clean reps before moving up a plate. Once heavy pushdowns stall, add an overhead extension or skull crusher to load the long head differently.
Know what to lift next time
Surpass shows what you lifted last time beside a target for this set, and adjusts it from your reps and RIR. Free on iPhone, no account needed.
Tricep Pushdown alternatives
These train the same main muscles. Swap when the equipment is busy, something hurts, or progress has stalled for several weeks.
Programs that use it
12-Week Physique Plan4 days a week · intermediatePush Pull Legs (6-Day PPL)6 days a week · intermediateUpper/Lower Split (4 Days)4 days a week · beginner3-Day Full Body Workout3 days a week · beginnerArnold Split (6 Days)6 days a week · advanced5-Day Bro Split5 days a week · intermediatePPL + Upper/Lower Hybrid (5 Days)5 days a week · intermediate
Questions
Rope or bar for tricep pushdowns?
A bar usually lets you move more weight, while a rope lets you spread your hands at the bottom for a stronger finish. Both work; choose the one that feels better on your elbows and wrists.
How many sets of tricep pushdowns should I do?
Two to four sets of 10-15 reps is a sensible range after your main pressing. Adjust total triceps volume around how much benching and pressing you already do.