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Arms · Cable

Tricep Pushdown

How to do the tricep pushdown, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Animated demonstration of the Tricep Pushdown
Equipment
Cable
Difficulty
Beginner
Logged as
Weighted reps
Movement
Extension
Mechanic
Isolation
Find more:Triceps exercisesCable exercises

How to do it

Stand facing a cable machine with high pulley. Grasp rope attachment with overhand grip. Keeping upper arms stationary, extend arms to push rope down. Slowly return to starting position.

  1. 1Stand close to the cable and push the handle straight down by extending your elbows, feeling your triceps contract
  2. 2Keep your elbows pinned to your sides and your wrists neutral
  3. 3Pause at the bottom of the movement to emphasise the lockout

Common mistakes

  • Don't let your elbows drift forward or flare out wide
  • Avoid using your shoulders or leaning your body to push the weight
  • Don't let the weight stack slam between reps; control the return

Muscles worked

The tricep pushdown mainly works the triceps, with the lower chest assisting.

  • TricepsPrimary
  • Lower ChestSupport
  • ForearmsMinor

Tricep Pushdown strength standards

See how your tricep pushdown ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.

  • Bronzee1RM45 lb
  • Silvere1RM85 lb
  • Golde1RM137.5 lb
  • Platinume1RM197.5 lb
  • Diamonde1RM232.5 lb
  • Champione1RM262.5 lb

Find your rank

Enter your best set. We estimate your 1RM and match it to a tier.

Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.

Kovo programs the tricep pushdown for you and tracks it every session.

We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.

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More triceps exercises

See all triceps exercises →

Last reviewed April 2026.