Overview
The most popular tricep isolation exercise. A cable pushdown from the high pulley. Keeps constant tension and allows fine-tuning of which tricep head is targeted by the attachment and grip used.
Muscles Trained
Step-by-Step Instructions
- 1
Set cable to the highest position. Attach a rope or straight bar.
- 2
Stand close to the machine, grip the attachment, elbows at your sides.
- 3
Push the attachment down until arms are fully extended.
- 4
At the bottom, rotate hands outward slightly (with a rope) for a peak contraction.
- 5
Return to 90° elbow bend — do not let elbows drift forward.
Benefits
- ✓
Easy to learn, consistent tension throughout
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Great pump and mind-muscle connection
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Can adjust grip for slightly different tricep head emphasis
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Low joint stress — safe for daily use
Form Tips
- →
Rope: allows hands to splay at bottom for a better squeeze
- →
Keep elbows pinned to your sides — if they flare, the weight is too heavy
Watch Video Tutorial
Search YouTube for demonstration