SEQD EXERCISE GUIDE
How to do the
Triceps Pushdown.
The triceps pushdown is a cable isolation exercise for elbow extension and is one of the simplest ways to train the triceps directly.
MUSCLESTriceps
EQUIPMENTCable machine and rope or bar attachment
TRACKSets · reps · load
LEARN → LOG → PROGRESS
FORMRepeatable
LOGRecord it
NEXT TIMECompare it
HOW TO
Triceps Pushdown technique.
Use a load you can control and a range you can repeat.
- Set the cable high and take the rope or bar with your elbows close to your sides.
- Stand tall with a stable torso and a slight bend in the knees if comfortable.
- Extend your elbows until your arms are straight.
- Keep the upper arms mostly fixed instead of turning the rep into a shoulder movement.
- Return the attachment under control until the forearms rise without letting the stack slam.
MUSCLES WORKED
Triceps.
The triceps extend the elbow while the shoulder and trunk stabilise the movement.
COMMON MISTAKES
Keep the rep consistent.
- Letting the elbows flare and travel forward
- Using the whole torso to force the handle down
- Stopping short of elbow extension on every rep
- Letting the cable yank the arms back up
PROGRESSION
Make the next session comparable.
Keep the attachment, elbow position and range similar, log your working sets, reps and load, then use the previous session as your reference.
See SEQD progressive overload tracking →ALTERNATIVES
Other options.
- Overhead Cable Triceps Extension
- Close-Grip Bench Press
- Assisted Dip
Don’t just learn it. Track it.
SEQD keeps your previous performance ready for the next workout.
General exercise education, not individual medical advice. Stop if an exercise causes pain.