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Handler
Exercise database

Tricep Pushdown

Tricep Pushdown is a beginner isolation exercise that primarily trains the triceps. Equipment: cable machine.

Library data updated BeginnerCable machine

What this page is: structured data from Handler's own exercise library — the same cues, mistakes, ranges, and modifications the coach uses in the app. It is general exercise information, not an individual technique assessment or medical advice. Stop any movement that causes pain and seek qualified coaching or clinical care for injuries.

Demonstration loop from Handler's exercise library. Only the still frame loads until you press play.

Technique

Form cues for the tricep pushdown

  1. 01

    Keep your elbows locked at your sides throughout the entire movement.

  2. 02

    Fully extend your arms at the bottom and squeeze the triceps.

  3. 03

    Control the weight on the way back up — do not let it fly up.

Troubleshooting

Common mistakes

  • Flaring the elbows out and turning it into a pushing motion.

  • Leaning over the bar and using body weight.

  • Not reaching full lockout at the bottom.

Programming defaults

Sets, reps, and rest by goal

These are the starting ranges Handler's library assigns to the tricep pushdown for each training goal. They are defaults the coach adjusts from your logged sets, not a prescription for any individual.

GoalSets × repsRest between sets
Strength3 × 6–8 reps1 min 30 s
Hypertrophy3 × 10–15 reps1 min
Fat loss3 × 12–15 reps45 s
General fitness2 × 10–15 reps1 min

Between sets

  • Superset with bicep curls to save time and keep your arms engaged.
  • Gently stretch your triceps by pulling one elbow overhead.

Working around discomfort

Modifications by body area

How Handler adjusts the tricep pushdown when a lifter reports a sensitive area. These are training modifications, not treatment. Pain that persists or worsens needs clinical assessment.

Elbow
Use a rope attachment for a more natural hand position and lighter load.
Wrist
Use a rope attachment instead of a straight bar to reduce wrist strain.

Progression chain

Easier and harder variations

Regress to

Progress to

Questions about this exercise

What muscles does the tricep pushdown work?
The tricep pushdown primarily works the triceps. In Handler's library it is classified as a isolation movement.
What equipment do you need for the tricep pushdown?
You need cable machine. It is programmed in commercial gym, small gym setups where that equipment is available.
How many sets and reps of the tricep pushdown should I do?
Handler's default for a strength focus is 3 × 6–8 reps with about 1 min 30 s rest, and for a muscle-building focus 3 × 10–15 reps with about 1 min rest. These are the library's starting ranges, not an individual prescription; the coach adjusts them from what you log.
Is the tricep pushdown suitable for beginners?
Yes. It is tagged beginner in Handler's library. When it feels easy, the next step in the progression chain is the cable triceps pushdown.

More triceps exercises

Invited TestFlight beta · iPhone-first

Let the coach program the tricep pushdown for you.

Handler is our product. In the invited iPhone beta, the coach places exercises like this one into your plan, sets the starting ranges shown above, and adjusts them from the sets you log. Test build, not a public download.

Request beta access