Triceps Pushdown - Instructions, Variations & Alternatives

Muscles involved

Also known as

• Overhand Triceps Pushdown
• Pronated Triceps Pushdown
• Cable Triceps Pushdown
• Triceps Extension

How to perform

1. Set up & Starting position (standing)
   Stand tall in font of the cable pulley or a band and grab the handles with both hands, shoulder width apart. Pull the weight down until your forearms are parallel to the floor with your elbows close to your body by your sides.

2. Eccentric phase
   Moving only your forearms, push the weight down until your arms are fully extended.

3. Isometric hold (optional) - Squeeze your triceps and hold for a count of one.

4. Concentric phase
   With control, let the weight up to the start position moving your forearms only. Repeat.

Switch between attachments (straight bar, V-shaped bar, rope, stirrups) and change your grip position (overhand, neutral, underhand) to vary the activation of the triceps muscle.

Exercise Alternatives

• Triceps Kickback
• Crossbody Triceps Extension
• Triceps Dip
• Triceps Push Up