Triceps Pushdown
Also known as: tricep pushdown, rope pushdown, cable pushdown, tricep extension machine
Ask a room of lifters for their first triceps exercise and most will say the pushdown. Standing at a high pulley and extending the elbows against a rope or bar trains all three heads of the triceps with almost no stress anywhere else, which makes it easy to learn, easy to load, and easy to recover from. It slots in anywhere — as a warm-up before pressing or as the volume workhorse of an arm day.
How to do the triceps pushdown, step by step
- Set a rope or bar attachment on a high pulley and grip it with your elbows bent past 90 degrees.
- Stand a half step back from the machine with a slight forward lean and feet staggered or hip-width.
- Pin your elbows to your sides — this is their home for the entire set.
- Drive your hands down until your elbows are completely straight, spreading a rope attachment apart at the bottom.
- Squeeze the triceps hard at lockout for a beat.
- Let your forearms rise under control until they pass 90 degrees of bend, keeping the elbows in place, then push down again.
Form cues that fix most reps
Lockout is where the triceps finish their job — straighten the elbows completely on every rep.
Think of your upper arms as bolted to your ribs; only the forearms should move.
With a rope, pull the ends apart at the bottom to squeeze the lateral head a little harder.
Common mistakes (and the fix)
Triceps Pushdown sets and reps
Match the rep range to your goal, not the other way around. These are the standard evidence-based ranges:
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 8–12 | 60–90 sec |
| Endurance | 2–3 × 15–20 | 30–60 sec |
How our free programs prescribe it
Day C2 × 10–15Upper / Lower
Upper A3 × 10–12PPL 6-day
Push A3 × 12–15Powerbuilding 5-day
Push · volume2 × 12–15
Triceps Pushdown FAQ
What muscles does the triceps pushdown work?
All three heads of the triceps — lateral, medial, and long — extend the elbow against the cable. With the arms at your sides, the lateral and medial heads take the greater share; overhead extensions are what shift emphasis to the long head.
How many sets and reps should I do?
Three to four sets of 10–15 reps is the sweet spot, taken close to failure. The pushdown recovers quickly and pairs well with heavier pressing, so many lifters run it two or three times per week.
Rope or straight bar for pushdowns?
Both train the triceps effectively. The rope lets your wrists stay neutral and allows a spread at the bottom that many lifters feel more in the lateral head; the bar lets you handle a bit more weight. Alternate them, or default to whichever your elbows and wrists prefer.
More triceps exercises
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