Exercise · Form & cues
Tricep Pushdown (Cable) — form guide
Triceps (all 3 heads, lateral emphasis). Equipment: Cable Machine. Difficulty: Beginner.
TEMPO
1-0-2-1 (1s down, squeeze, 2s return, 1s stretch)
Push through the pinky, not the thumb. This simple cue shifts work from forearm to the lateral head of the tricep.
Cues
- Upper arms locked to sides throughout
- Full extension at bottom — squeeze hard
- Controlled return to 90°+ for stretch
- Elbows shouldn't drift forward or back
- Try rope attachment for better lateral head isolation
Common mistakes
- Elbows flying out = front delts take over
- Partial ROM at bottom — missing the squeeze
Injury notes
Wrist pain? Use neutral-grip rope or EZ bar
Progression
Increase 2.5kg when reps hit top of range with good form.