Arms · Isolation Exercise
Triceps Pushdown
The Triceps Pushdown is an isolation exercise that primarily trains the Triceps. Here is how to perform it with good form, the muscles it works, and how to program it.
Isolation
Cable / Band
Beginner
Muscles worked
Triceps — primary
How to perform the Triceps Pushdown
1
Set up
Cable from high pulley, elbows pinned to your sides.
2
Execute
Drive down to full extension — only forearms move.
3
Form check
Squeeze triceps hard at the bottom of every rep.
How to program it
2–3 sets × 10–15 reps · 0–1 reps in reserve · 60–90 s rest
Progress by adding a rep or a little load each week, keeping the reps in reserve shown above.
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