Tricep Pushdown
Elbow extension on a high cable, a basic isolation move for triceps.
- Primary muscleTriceps
- EquipmentCable machine
- TypeIsolation
- LevelBeginner
- Triceps
- Cable machine
How to do the Tricep Pushdown
4 steps, in the order you do them.
- Stand facing the high cable and grab the bar or rope with your elbows tucked in at your sides.
- Lean your torso forward slightly and start with your forearms parallel to the floor.
- Extend your elbows until your hands reach your thighs, and squeeze your triceps.
- Return with control, keeping your elbows against your body.
Muscles worked
Common Tricep Pushdown mistakes
What goes wrong most often when you do the Tricep Pushdown, and how to fix it.
Your elbows drift forward and the push comes from your shoulders.
Pin your elbows to your sides and let only your forearms move up and down.
Your torso leans over the bar to push with your body weight.
Lean your torso only slightly and keep it still. If you have to lean over, lower the weight.
Your wrists bend down at the end of the push.
Keep your wrists straight and push with your palm until your elbows are straight.
Alternatives to the Tricep Pushdown
They work the triceps with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 12 of the 36 routines.
- Beginners2 × 10–12
- Experienced3 × 10–12
- Rest1:00 to 1:30
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Beginner Full Body 3 Days | Beginner | 2 × 10–12 | 1:00 |
| Beginner Upper-Legs 4 Days | Beginner | 2 × 10–12 | 1:00 |
| Intermediate Upper-Legs 4 Days | Intermediate | 3 × 10–12 | 1:30 |
| Intermediate Full Body 3 Days | Intermediate | 3 × 10–15 | 1:15 |
| Upper-Legs 5 Days | Intermediate | 3 × 10–12 | 1:00 |
| PPL 3 Days | Beginner and intermediate | 3 × 10–12 | 1:00 |
| Chest specialization | Intermediate and advanced | 2 × 10–12 | 1:00 |
| Glute specialization · Advanced | Intermediate and advanced | 2 × 12–15 | 1:15 |
Rest between sets, in minutes. And 4 more routines in the app.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Tricep Pushdown
- Beginner Full Body 3 Days3 days · 55 min · BeginnerSee routine →
- Beginner Upper-Legs 4 Days4 days · 60 min · BeginnerSee routine →
- Intermediate Upper-Legs 4 Days4 days · 70 min · IntermediateSee routine →
More triceps exercises
Cable Overhead Tricep ExtensionTriceps · Cable machine
Machine Tricep DipTriceps · Machine and bodyweight
Dumbbell KickbackTriceps · Dumbbells and bench
Assisted DipTriceps · Machine
Frequently asked questions
What muscles does the Tricep Pushdown work?
The Tricep Pushdown works mainly the triceps.
How many sets and reps should I do?
In Mobbe routines, beginners do 2 sets of 10 to 12 reps with 1 minute of rest. With more experience, 3 sets of 10 to 12 reps with 1 minute and 15 seconds of rest.
Which routines include the Tricep Pushdown?
It appears in 12 of the 36 Mobbe routines, such as Beginner Full Body 3 Days, Beginner Upper-Legs 4 Days, and Intermediate Upper-Legs 4 Days.