How to Do Tricep Pushdowns: Proper Form, Variations, and Common Mistakes.

This move of triceps exercise is completely focused on your lateral head and long head muscle, but only if you do it perfectly. For this exercise not use too much weight, by involving weight on your back and shoulder muscles, defeating the purpose. So, lighten the load, the heavier the pressure you feel on your triceps.

cable rope triceps pushdown'

How to do Cable Rope Triceps Pushdown?

  • Attach a rope handle to the high pulley of a cable station.
  • Grab the rope with an overhand grip and slightly bends your arms (palms face each other).
  • Tuck your upper arms next to your sides.
  • Push the bar down with your elbows locked and do not move your upper arms.
  • Slowly return to the starting position and repeat it.
  • Sets: 3-4.
  • Reps: 12-8.
  • Rest: 40 seconds.

Cable Rope Triceps Pushdown Tips!

The elbows must be in the correct position throughout the whole movement. The moment that the elbows lose control and move out of position, the tension will be shifted from the triceps and towards the chest and shoulders.

Raise the rope close to the range of elbows and then go down. Lift up slowly for more effective pressure felt on the triceps.

Read- How to build Horseshoe triceps shape

Advance Moves as compared to Triceps Pushdown

While there is no set rule for which type of attachment to use for this exercise, I often find that switching between the V-bar and the straight bar produces greater results for my triceps. This switch also changes the position of your elbow, which in turn activates different parts of the tricep head muscle. By varying the attachment and therefore the tension on different parts of the triceps, you can target all heads of the muscle for maximum growth.

1. Cable Bar Tricep Pushdown

bar tricep pushdown

Why Bar: Pushdowns with the straight bar focus work on the long head of the tricep. The straight bar naturally positions the hands in an overhand grip with the knuckles facing up. With the elbows tight against the body, the long head of the tricep activates as the arms straighten. The medial and lateral heads of the tricep activate as well but the focus of the work rests on the long head of the tricep.

2. Cable V-bar Tricep Pushdown

Why V-bar: The v-bar tricep pushdown is an effective exercise for isolating the triceps because, when performed correctly, all the movement occurs at the elbow joint, the extension of which is the primary function of the triceps. It mainly targets the lateral head of your tricep head muscle.

3. Skullcrushers

lying tricep extension

Lie down on a flat bench or grab an underhand grip on the EZ bar and extend your arms straight up. Your grip must be closer than shoulder width. Keep your elbows tucked in and your arms perpendicular to the floor. Inhale and slowly lower the bar until it is about an inch from your forehead. Exhale and then extend your arms back to starting position, without locking your elbows. Repeat the procedure.

Why Skullcrusher: The skull crusher is a good exercise to activate the medial head of the triceps, as compared to standing triceps extensions or other exercises in which your upper arm is at your side. This can help add mass to your triceps, which is important for bodybuilders.

4. Cable Tricep Kickback


Set the pulley on a cable machine to the lowest setting and attach a single handle. While still facing the pulley, grab the handle in one hand and take a large step back so that there is tension in the cable. Bend at the hips so your upper body is almost parallel to the ground and tuck your elbow into your side. Slightly bend your knees and stagger your stance if it feels more comfortable. Push the handle straight behind you by straightening your arm, then reverse the movement to return to the starting position.

Why Tricep Kickback: A kickback triceps workout is a very effective and faster-building exercise for your lateral head triceps. When you kick the handle back with full force, it generates great pressure on your triceps that you feel by doing exercise.

5. Cable Tricep Overhead Extension

Turn back in front of the cable machine and bend slightly your torso forward, keeping your neck and back straight. Drop one leg back behind another one and create a stable position. Grab the cable in both hands, above your head, with your elbows tucked in next to your ears. Pull the cable with full extension in front of your head. Keep your elbows tight.

Allow the cable to retract with control, pulling your arms back to the side of your head. Let your elbows go as far back as your body will allow, so the long head gets a full extension. By doing this, you’ll achieve a full contraction in that long head.

Why Overhead Extension with cable: Whenever the exercise with a cable, that means the exercise gonna be more isolated that increasing more pressure on your muscle.

An Overhead Cable Extension is the perfect exercise for long-head muscle and working through its full range of motion. The denser your long head muscle is, the overall larger the triceps appear. It is the best workout to build the muscles of the triceps.


What do triceps Pushdowns work?

Triceps pushdowns are a strength training exercise that targets the triceps muscle, located on the back of the upper arm. The exercise is typically performed using a cable machine and a straight or angled bar attachment. The movement involves pushing the bar down towards the legs while keeping the elbows close to the body. This exercise primarily works the triceps brachii muscle and also works the anconeus and the brachioradialis.

Should I do triceps on push or pull day?

Traditionally, push exercises are those that work the chest, shoulders, and triceps, while pull exercises work the back, biceps, and forearms. Therefore, it is common to see triceps exercises paired with chest and shoulder exercises on a push day