Triceps Pushdown

Triceps Pushdown

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


  • Stand with one leg in front and lean forward a little. Your back should be straight or a bit 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.
  • Now push down the handle and exhale slowly. Push until your arms are fully extended and make sure you don't move your elbows. Only your forearms should move. Squeeze your triceps at the end of the movement.
  • Then move back up and inhale.


  • Always keep your arms parallel.
  • The up-motion should be slightly slower then the down-motion.
  • Do 8 to 12 repetitions and stretch your triceps between sets.
  • I personally like doing super sets with triceps pushdowns and bench dips or triceps push-ups.
  • Avoid this exercises if you have elbow problems.