How To Do Tricep Pulldown

Tricep Pulldown Exercise

Tricep Pulldown is an isolation exercise that targets the inner head of the triceps.

The reverse grip or underhand grip allows the elbows to be tucked in close to the torso which activates the inner head more than the outer or middle head of the triceps.

Tricep Pulldown can be used as a warm up for the elbows and triceps before a pressing exercise for the chest or shoulders.

It can also be a finishing exercise in a tricep rotation. Either way, you will get better results by using light weight and strict form.

Tricep Pulldown How To

  • Position a straight bar or an EZ curl bar on a setting in the cable machine that is above your head.
  • Take an underhand grip and use your lats to bring the bar to the bottom position where your arms are fully extended.
  • Tuck your arms to your sides and lean forward slightly for better stability.
  • Bring the bar up to your lower chest by bending the elbows. Resist the weight as it goes to the top position. Your elbows must be firmly tucked into your torso.
  • You should feel a stretch on your triceps when your forearms are above parallel position.
  • Push the bar down to starting position by extending the elbows until your arms are straightened out. Contract the triceps hard and hold the position for a count of “one”.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

Do not allow the elbows to move forward and backward. Only the arms should be moving up and down in Tricep Pulldown.

Do not lean into the pulley and use bodyweight to push the weight down.

Variations: Rope Pushdowns, Cable One Arm Tricep Extension, Tricep Pushdown

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Tricep Pulldown