Tricep Pushdown | Muscles Used & Variations

January 25, 2025 6 min read

tricep pushdown movement

What is a Tricep Pushdown


The tricep pushdown is a popular and effective isolation exercise that primarily targets the triceps brachii, the large muscle group located on the back of the upper arm. This exercise is performed using a cable machine and is known by various names, including tricep pulldown, tricep rope pushdown, and cable tricep pushdown. The tricep pushdown is an essential exercise for individuals of all fitness levels, from beginners to advanced athletes, seeking to develop stronger, more defined arms.

What muscles are used with a Tricep Pushdown


So what muscles are used  to do a tricep pushdown , so  importantly this movement isolates the triceps, making it an excellent exercise for targeting and developing this specific muscle group.

The tricep pushdown primarily targets the triceps brachii, which is the large muscle group located on the back of the upper arm. Throughout the movement, the triceps brachii and its three heads work in conjunction to extend the elbow joint. Here's a detailed breakdown of the muscle engagement during the tricep pushdown:


Primary Muscles Worked

  1. Triceps Brachii:
    • Lateral Head: Located on the outer part of the upper arm, it's responsible for the horseshoe shape associated with well-developed triceps.
    • Medial Head: Lies underneath the lateral and long heads, playing a crucial role in arm extension and stabilization.
    • Long Head: Originates from the scapula and crosses the shoulder joint, involved in both shoulder extension and arm extension.
  2. Anconeus:
    • A smaller muscle located on the outside of the elbow that contributes to elbow extension and helps stabilize the elbow joint.

Muscle Engagement Through the Tricep Pushdown Movement

  1. Starting Position:
    • The triceps are in a lengthened position, with minimal engagement.
  2. Concentric Phase (Pushing Down):
    • As you push the bar or rope down, all three heads of the triceps contract concentrically.
    • The lateral and medial heads are primarily responsible for the elbow extension.
    • The anconeus assists in the elbow extension and stabilization.
  3. Peak Contraction:
    • At the bottom of the movement, when your arms are fully extended, the triceps are maximally contracted.
    • This is the optimal time to "squeeze" the muscle and apply tension.
  4. Eccentric Phase (Releasing):
    • As you slowly release the bar or rope back to the starting position, the triceps work eccentrically to control the movement.
    • This phase is crucial for muscle growth and should be performed in a controlled manner.

It's important to note that while all three heads of the triceps are involved in the tricep pushdown, the exercise particularly emphasizes the medial and lateral heads due to the fixed position of the upper arm during the movement. The long head may not be as heavily engaged compared to exercises that involve shoulder extension along with elbow extension.


How to Perform a Tricep Pushdown Video

Performing a Tricep Pushdown


To perform a tricep pushdown, you typically stand facing a cable machine with a high pulley attachment. The exercise begins with your elbows bent at a 90-degree angle and your forearms parallel to the floor. You then extend your elbows, pushing the attachment downward until your arms are fully extended, before slowly returning to the starting position. 


Setup and Starting Position


Set up a cable machine with the pulley positioned just above head height. Attach a straight bar or rope attachment at chest height. Stand with your feet hip-width apart, with a slight bend in your knees. Grip the attachment with palms facing downwards, hands shoulder-width apart.


Execution Technique

  • Engage your core and pin your shoulder blades back
  • Keep your elbows close to your body throughout the movement
  • Take a slight forward lean at the hips
  • Exhale and push the bar down until your arms are fully extended
  • Focus on using only your triceps to push the weight down, keeping your shoulders and upper arms still

 Key Tips

  • Avoid leaning forward excessively, as this can cause shoulder rounding and reduce triceps engagement
  • Choose a weight that allows full elbow extension and controlled movement
  • Perform the exercise with a controlled tempo:
    • Explosive push down (concentric phase)
    • Brief pause at the bottom to squeeze the triceps
    • Slow, controlled return to starting position

Common Mistakes to Avoid

  • Do not use momentum or swing the weight
  • Maintain proper form by keeping upper arms stationary
  • Ensure full range of motion by completely extending your elbows

Gym Equipment for a Tricep Pushdown


The primary piece of gym equipment needed for tricep pushdowns is a cable machine with a high pulley attachment. Cable machines are common in most gyms and a popular choice in a home or garage gym they provide constant tension throughout the range of motion, which is beneficial for muscle growth and strength development. 


In addition to the cable machine, various cable attachments can be used to perform tricep pushdowns:


  1. Rope Attachment: A thick rope with knobs or balls at the ends, allowing for a neutral grip.
  2. Straight Bar: A straight metal bar that attaches to the cable for a traditional pushdown.
  3. V-Bar: A V-shaped attachment that provides a neutral grip position.
  4. EZ-Bar: A curved bar that can be more comfortable for some individuals' wrists.

While a cable machine is the most common equipment used for tricep pushdowns, it's worth noting that the exercise can also be performed using resistance bands for at-home workouts or when your on the move with work or holidays. This makes it a versatile exercise that can be adapted to different settings and equipment availability.

Variations of a Tricep Pushdown


The most common variations of a tricep pushdown, this classic movement include:

  1. Rope Pushdown: This variation uses a rope attachment, allowing for a neutral grip and a slight outward rotation of the wrists at the bottom of the movement. This can provide a more comfortable grip and potentially engage the triceps more effectively.
  2. Straight Bar Pushdown: Using a straight bar attachment, this variation allows for a pronated (palms-down) grip. It's a classic version of the exercise that effectively targets all three heads of the triceps.
  3. V-Bar Pushdown: The V-bar attachment provides a neutral grip position, which some find more comfortable for their wrists and elbows.
  4. Reverse Grip Pushdown: Also known as the underhand tricep pushdown, this variation involves using a straight bar with a supinated (palms-up) grip. This grip can help keep the elbows tucked close to the body and may allow for greater extension at the shoulder, potentially engaging the long head of the triceps more effectively.
  5. Single-Arm Pushdown: This unilateral variation allows you to focus on one arm at a time, which can be beneficial for addressing muscle imbalances and improving mind-muscle connection.

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Benefits of Tricep Pushdown


The tricep pushdown offers numerous benefits, making it a valuable addition to any strength training routine. One of the primary advantages is its ability to isolate and directly target the triceps muscles. This isolation is crucial for individuals aiming to develop well-rounded arm strength and size. By focusing exclusively on the triceps, the exercise allows for maximum muscle engagement and growth.


  • Another significant benefit of tricep pushdowns is their contribution to overall arm strength. Strong triceps are essential for various upper body movements, including pushing, pressing, and lifting. By regularly incorporating tricep pushdowns into your workout routine, you can enhance your ability to perform these movements more effectively, both in the gym and in everyday life.
  • Tricep pushdowns also offer aesthetic benefits. Well-developed triceps contribute significantly to the overall appearance of the arms, giving them a more sculpted and toned look. This can be particularly appealing for those seeking to improve their arm definition and achieve a more muscular appearance.
  • Furthermore, tricep pushdowns can help improve pushing power, which is beneficial in various sports and activities. Developing strong triceps can enhance your performance in movements such as throwing, swinging, and pushing. This makes the exercise valuable not only for bodybuilders and fitness enthusiasts but also for athletes in various disciplines.
  • Another advantage of tricep pushdowns is their potential to reduce joint strain. Unlike some compound exercises that may place stress on multiple joints, tricep pushdowns allow you to isolate the triceps without putting excessive strain on the shoulder or elbow joints. This makes it a suitable exercise for individuals with joint pain or those recovering from shoulder injuries. Tricep pushdowns also contribute to balanced arm development.

 Many people tend to focus on bicep exercises, but it's equally important to work the opposing muscle group (the triceps) to prevent muscle imbalances. By incorporating tricep pushdowns into your routine, you can ensure more balanced and symmetrical arm development. There are several variations of the tricep pushdown, each offering slightly different benefits and targeting the triceps in unique ways.


Concluding thoughts on a Tricep Pushdown


In conclusion, the tricep pushdown is a highly effective exercise for targeting and developing the triceps muscles. Its ability to isolate the triceps, coupled with its numerous variations and benefits, makes it a valuable addition to any strength training routine. Whether your goal is to build arm strength, improve athletic performance, or enhance arm aesthetics, incorporating tricep pushdowns into your workout regimen can help you achieve your fitness objectives.


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