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
- Dumbbell Kickbacks
- Triceps Bench Dips
