How to do a Tricep Pushdown

Tone your upper arms and create all-round strength when you learn how to do a cable tricep pushdown.

This exercise is a must for a well-rounded arms day. As an isolated movement, it drills right in on your triceps, helping your build muscle and strength in your upper body.

So many women are worried about their upper arms and, although learning how to do a tricep pushdown won’t help you lose fat, it will make you feel tighter and firmer.

For a cable triceps push down its pretty likely you’ll have to go to the gym. Cable machines are pretty expensive and any good gym will have a machine you can use! You’ll simply need a rope attachment or two handles if you can’t find one, and you’re good to go!

Despite this, there are a couple of ways you can do tricep pushdowns at home. We’ve detailed how below!

How to do a Tricep Pushdown

1. Set the cable so it’s at the top of the machine and use a double ended rope attachment

2. Stand directly in front of the cable and pull the it down with a hand on each end of the rope

3. Tuck your elbows in to the side of your body, so you’re holding the rope just in front of your face, with bent arms. This is your start position

4. Keeping your elbows in place, pull the rope down and around your hips until your arms are completely straight

5. Squeeze your triceps at this point, before slowly returning to the start position

Note: It’s super important to keep those elbows tucked in throughout your cable triceps pushdown, so think about keeping them in place throughout and hinging at the elbow. That should help to keep your form nice and tight and really emphasize the focus on those triceps.

The benefits of a tricep pushdown

In terms of your physiology, knowing how to do a tricep pushdown can really help with your stability. It can help strengthen your shoulder joints, as well as your elbow, which has a huge number of benefits when it comes to compound lifts, like the bench press.

Using the cable to work your triceps is also a great idea. The cable provides constant resistance, which means your muscles are never truly resting. Perfect for extra gains.

Pair it with a skullcrusher to really get your triceps firing.

Can you do cable triceps push downs at home

Nowadays, there’s plenty of handy equipment out there to help you do just about any exercise from the comfort of a home gym.

While you might think a cable tricep push down is pretty much something to save for the gym, now you can actually buy pretty cheap pulley systems that you can safely use at home! Check out this option from Amazon.com for example. 

Why not give it a try and see if you can get a sweet cable tricep pushdown workout in from the comfort of your own home!


gymgirlfit was created by health and fitness enthusiasts, with backgrounds in powerlifting and writing. We've written for a number of well-known fitness publishing companies.

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