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ArmsCableIsolation — elbow extension

Triceps Pushdown

Reviewed by Bryan Cortez, MS

Elbows pinned, lock it out — if your shoulders move, the weight's winning.

Rep Sweet Spot
10-20
Sets
2-4
sets
RIR
0-1

How to do it

Setup

  • High cable with a bar or rope, elbows pinned to the sides, slight forward lean.

Execution

  • Extend the elbows fully, squeeze, control up only to where the elbows stay still; don't let them flare or the shoulders drive it.

Common Errors

  • Leaning over to shoulder-press it down
  • Elbows flaring out from the sides
  • Half reps (no full lockout or stretch)
  • Wrists bending under load

No-Fly Zone

under 6 reps (you'll lean and shoulder-press it down)

Programming

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If it hurts

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The Evidence

Builds the triceps (esp. lateral head). Does NOT fully train the long head — overhead work does.

SFR — 4

Train with the system.

Programs, coaching and the full library — inside the community.

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What about supplements?

Train hard and hit your protein first — that's most of it. If the fundamentals are handled, two are worth it for building muscle:

Creatine

Monohydrate, 5 g/day. The most studied muscle supplement.

See it on Divine Wellness USA

Clean Whey protein

An easy way to hit your daily protein target.

See it on Divine Wellness USA

These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease.