📋 How to Do?
- Stand facing a high cable pulley with a straight bar or rope attachment gripped shoulder-width, elbows tucked firmly at your sides.
- Push the attachment down by extending your elbows until arms are fully straight, squeezing the triceps hard at the lockout while exhaling.
- Return slowly to the starting position, allowing a slight stretch without letting elbows flare or body lean forward.
- Perform 3 sets of 12-15 reps, keeping your torso stable for pure tricep engagement.
Pin your elbows to your ribs throughout tricep pushdowns, choosing moderate weights for smooth control, and vary attachments to prevent overuse. Warm up with light band extensions for elbow health. Alternate grips if wrist fatigue sets in.
💪 Working Muscles
Primary: Triceps Brachii (lateral and medial heads extension); Secondary: Forearms (grip maintenance); Core (postural stability)
Equipment Needed: Cable machine, bar or rope attachment
Difficulty: Beginner
✨ Benefits
Tricep pushdowns build separation and elbow stability, making them joint-friendly for high-rep arm training while enhancing pressing power. They promote endurance and vascularity.
🔥 Burned Calories
Burns Approx. 30-50 kcal per 10 min at moderate intensity
Metabolic Impact: Low, ideal for high-rep tricep burn
Common Mistakes
- Leaning forward into the movement, recruiting shoulders instead of isolating the triceps.
- Flaring elbows outward, which reduces tension on the target muscles and risks shoulder strain.
- Avoiding full lockout at the bottom, missing the peak contraction for optimal growth.
