Triceps pushdown: How to Do It, Muscles Worked

Step by step

Stand close to the cable, elbows tucked in.
Push the handle down until arms are straight.
Let it rise slowly to chest height.

What you should feel

A burn at the back of your upper arms; your shoulders and elbows should not hurt.

Common mistake

Leaning over and pushing with your body weight; stand upright and lower the load.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.

Works

Triceps

Equipment

Cables

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Close-grip push-upTriceps, Chest

Skull crusherTriceps

DipsTriceps, Chest

Overhead dumbbell triceps extensionTriceps

Bench dip (chair)Triceps

Machine triceps extensionTriceps

Questions

What muscles does the triceps pushdown work?

Triceps pushdown mainly works your triceps.

Can I do the triceps pushdown at home?

Not easily, it needs this: cables. At home, try instead: close-grip push-up, dips, and overhead dumbbell triceps extension.

How many sets and reps of the triceps pushdown?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your triceps

Triceps pushdown