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Triceps Workout (4) – Triceps Pushdown

February 6th, 2010 · 2 Comments ·


Triceps Pushdown is an isolation exercise which only the triceps are the only muscle involved.


  1. Using a high-cable pulley, grasp a short straight bar with an overhand grip (palms down). You can also use an angled bar (V-bar) or a rope for this exercise. Angled bar or a rope will help to reduce any negative pressure on your wrists or elbows.
  2. Your hands should be about 6 to 10 inches apart. Position your forearms so they are parallel to the floor. Keep your elbows close to your body.
  3. Keep your feet shoulder width apart and bend your knees slightly. I sometime put one foot forward to provide stability.


  4. Keep your whole body steady, now push the bar down slowly towards your legs. Push downward until your arm is fully extended with the bar near your thigh. Do not lock your elbow. Hold this position for a second to feel the burn (muscle contract) at your triceps. Your upper arms should still be close to the body.
  5. Return to the starting position using the same controlled motion.
  6. Do 3 sets with 8 to 12 repetitions.


Using Rope – you should spread the rope when your arms are fully extended as seen in the above right picture.


Using V bar – The girl is actually putting one foot in front as I mentioned earlier.


  • Do not let your elbows wander away from your body. Keep your elbow at your side at all times. Stay standing straight up. You can use those machine with back support to ensure you are standing straight up.


  • Be cautious with triceps pushdown if you have an elbow injury.
  • Wrong posture is shown in above picture to do triceps pushdown.




Category: Triceps

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2 responses so far ↓
  • Marek // Feb 9, 2010 at 12:46 AM

    Excelent article! Very thorough and the illustration photos are great! Keep it up.

  • ganu // Aug 10, 2010 at 11:18 PM

    thanks for the i kw what mistake i do in gym..thnks 1ce again to figure it out…

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