Triceps Pushdown

In this lesson, you will learn how to do triceps pushdowns. The triceps pushdown is one of the most popular triceps exercises and is performed on a high pulley machine. You can use a straight bar, a rope attachment, or a V-bar grip. Make sure you keep your elbows still and your arms parallel. Only your forearms should move. Find more triceps exercises on the weight training main page.

Execution

• Stand with one leg forward and lean slightly forward.
• Your back should be straight or slightly rounded, and your abs should be slightly contracted. Don’t hollow your back.
• Align your upper arms vertically and your forearms parallel to the floor.
• Grasp the handle with your palms facing down and your thumbs on top.
• Push the handle down while exhaling slowly.
  • Push until your arms are fully extended.
  • Make sure your elbows don’t move; only your forearms should move.
  • Squeeze your triceps at the end of the movement.
• Slowly return to the starting position and inhale.

Advice

• Always keep your arms parallel.
• The upward motion should be slightly slower than the downward motion.
• Do 8 to 12 repetitions and stretch your triceps between sets.
• I personally like doing supersets combining triceps pushdowns with bench dips or triceps push-ups.
• Avoid this exercise if you have elbow problems.

Suggestions

• The Triceps
• Triceps Push-Up
• Triceps & Shoulder Push-Up
• Close Grip Triceps Bench Press
• Triceps Extension
• Bent-Over Cable Triceps Extension with Rope Attachment
• Triceps Kickbacks
• Triceps Bench Dips

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