Back to Exercises
Beginner
Tricep Pushdown
Great tricep isolation for arm development
armsCable MachineRopeBar
Instructions
- 1Set cable to high position
- 2Stand with feet shoulder-width apart
- 3Grip attachment with palms down
- 4Keep elbows pinned to sides
- 5Push down until arms fully extended
- 6Squeeze triceps at bottom
- 7Return slowly to start
Coaching Cues
- Keep elbows pinned
- No momentum or body English
- Focus on tricep contraction
- Keep wrists straight
- Control the negative
Common Mistakes
Using body momentum
Fix: Keep torso still, use only arms
Elbows flaring
Fix: Keep elbows pinned to sides
Not full extension
Fix: Extend arms fully at bottom
Breathing
Exhale as you push down, inhale as you return
Recommended Reps
3-4 sets of 10-15 reps
Safety Notes
- • Start light to master form
- • Keep elbows pinned
- • Stop if elbow pain
- • Use controlled movements
