Exercises / Cable
How to do a tricep pushdown
Back of the arms, which is most of your arm size.
Setup
- Clip a rope or straight bar to the top of the cable machine.
- Stand close, elbows at your sides.
How to do it
- Push the handle down until your arms are straight.
- Squeeze for a second.
- Let it rise to chest height. Elbows don't move.
Common mistakes
- Elbows drifting forward.
- Leaning your whole body over it.
Sets, reps and weight for beginners
| Sets | 3 |
|---|---|
| Reps | 12 |
| Rest | 60 seconds |
| Starting weight | Start around 10–15 kg. |
| Muscles | Triceps |
| Equipment | Cable |
When all your sets feel easy with clean form, add the smallest weight step next session. If a set breaks down, keep the weight and own the reps first. Musclo does this for you: it suggests the next weight from your last session.
FAQ
What muscles does the tricep pushdown work?
The tricep pushdown mainly works your triceps. Back of the arms, which is most of your arm size.
How many reps should a beginner do?
Start with 3 sets of 12 reps, resting about 60 seconds between sets. Add weight or time only when every set looks clean.
How much weight should I use for the tricep pushdown?
Start around 10–15 kg.
What are the most common tricep pushdown mistakes?
Elbows drifting forward. Leaning your whole body over it. Fix them by slowing down and using a lighter weight first.
Can an app check my tricep pushdown form?
Yes. Musclo's live form check watches your tricep pushdown through your iPhone camera, counts clean reps and tells you what to fix. It runs on the phone, so no video is uploaded.
Chest press machine
Dumbbell bench press
Push-up
Dumbbell shoulder press