Tricep Pushdown Mistakes to Avoid
Elbows drifting forward or flaring — pin them at your sides. Forward elbows recruit the chest and shoulders, reducing tricep work.
Leaning over the bar — using body weight to push down. Stand upright and isolate the triceps.
Not locking out — the tricep contracts hardest at full extension. Fully straighten the arms on every rep.
Going too heavy — if you need to lean over or swing, reduce weight. Strict form with moderate weight beats heavy cheating.
Tricep Pushdown Muscles Worked
The tricep pushdown targets all three heads of the triceps — lateral, medial, and long. The constant cable tension makes every inch of the range productive. Different attachments shift emphasis slightly: straight bar for lateral head, rope for long head squeeze.
Tricep Pushdown FAQ
Straight bar, V-bar, or rope for pushdowns?
Straight bar allows the most weight and targets the lateral head. Rope allows the spread-at-bottom squeeze for the long head. V-bar is a comfortable middle ground. Rotate between all three.
How much weight for pushdowns?
Moderate — most people use 20-40kg. This is isolation work. If you need to lean into it, go lighter. The squeeze at lockout matters more than the load.
Are pushdowns enough for triceps?
They're a great isolation exercise but don't stretch the long head (the biggest head). Combine pushdowns with an overhead extension (stretch) and a compound press (close-grip bench or dips) for complete tricep development.
Overhand or underhand grip?
Overhand is standard and targets the lateral head more. Underhand (reverse grip pushdown) hits the medial head more. Both are valid — overhand is the default.