The tricep pushdown is a cable isolation exercise that builds the triceps — the muscle that makes up about two-thirds of your upper arm. Constant cable tension makes it one of the most effective triceps movements for size.
Muscles worked
Primary: Triceps brachii.
Secondary: Anconeus.
Equipment: Cable machine · Difficulty: Beginner.
How to do the tricep pushdown
- Attach a straight or rope handle to a high cable pulley.
- Grip the handle and stand with a slight forward lean, elbows tucked at your sides.
- Keeping your upper arms still, extend your elbows to push the handle down until your arms are straight.
- Squeeze the triceps at the bottom.
- Let the handle rise under control until your forearms are just above parallel, then repeat.
Common mistakes to avoid
- Flaring the elbows out or letting them travel away from your body — keep them pinned.
- Using the shoulders and torso to push the weight down instead of the triceps.
- Cutting the range short. Fully straighten the arms (without locking out hard) for a complete contraction.
Track it automatically with Spotwell
Stop losing count mid-set. Spotwell's AI rep counter uses your iPhone camera to count tricep pushdown reps automatically — no wearable required — and logs your sets so you can focus on form and progressive overload. See how AI rep counting works →