Triceps Pushdown

A primary isolation exercise for the triceps. It focuses on the lateral and medial heads to build strength and definition in the back of the arm.

Exercise Details

Level: Beginner
Body Area: upper
Type: push

Required Equipment

Hi-Lo Cable Machine

Target Muscle Groups

Primary

Triceps

Secondary

Back

Setup

Stand at a cable machine. Hold the bar or rope with a pronated grip. Tuck your elbows into your sides.

Instructions

1. Push the bar down until your arms are straight.
2. Squeeze the triceps hard.
3. Control the weight as it returns to the start.
4. Keep your shoulders retracted.
5. Maintain a slight forward lean.

Common Mistakes

1. Moving the elbows.
2. Using body weight to press.
3. Shrugging.

Alternative Exercises

Wide Grip Behind the Neck Pulldown

Intermediate / Lat Pulldown Machine / Back / pull

An advanced lat-building variation that isolates the upper back. It requires significant shoulder mobility and emphasizes the outer fibers of the lats.

Wide Grip Behind the Neck Pull-Up

Advanced / Pull-up Bar / Back / pull

Targets the upper back and rear deltoids. Pulling behind the neck requires advanced shoulder mobility and focuses on scapular retraction.

Wide Grip Pull-Up

Intermediate / Pull-up Bar / Back / pull

Emphasizes the outer lats and teres major. This variation is the gold standard for building back width and the classic "V" taper.

Weighted Lying Twist

Intermediate / Stability (Swiss) Ball / Back / core

A rotational core exercise that targets the internal and external obliques. It is essential for developing rotational power and improving lateral spinal stability.

Underhand Pulldown

Beginner / Lat Pulldown Machine / Back / pull

A pulling exercise that increases bicep activation and targets the lower lats. The supinated grip allows for a deeper contraction and greater range of motion.

Twin Handle Parallel Grip Lat Pulldown

Beginner / Cable Crossover Machine / Back / pull

A back exercise using two separate handles to allow for a neutral grip. This variation is shoulder-friendly and builds significant mid-back thickness.