Tricep Pushdown Techniques, Benefits, Variations

tricep pulldowns

The tricep pushdown is one of the most effective exercises for targeting the triceps brachii, otherwise known as the “wings” on the back of your upper arm.

This exercise can be performed with various implements, including a rope, bar, or band. In this blog post, we’ll cover the proper technique for performing tricep pushdowns, the benefits of this exercise, and some variations you can try to keep things interesting.

Tricep Pushdown Technique

Assuming you’re using a rope attachment, start by gripping the rope with an overhand grip (palms facing down) and positioning yourself in front of a high pulley.

Next, lean forward slightly and tuck your elbows into your sides to align with your torso.

Next, extend your elbows and allow the weight to pull your hands down until your arms are fully extended.

Keep your core engaged throughout the movement and resist the temptation to swing your body or use momentum to complete the rep.

Benefits of Tricep Pushdowns

According to Iron Man Magazine, one of the great things about tricep pushdowns is that they can be adjusted to accommodate all fitness levels. You can start with just body weight or a light resistance band if you’re a beginner.

Then, as you get stronger, you can add additional weight as plates or dumbbells hang from a belt around your waist. This exercise is also relatively low-impact, which makes it a good choice for those with joint issues.

Variations of Tricep Pushdowns

Once you have the basic tricep pushdown technique down pat, you can begin experimenting with variations to work for different muscle groups or change the intensity level. Here are a few ideas to get you started:

Close-Grip Tricep Pushdown: This variation targets the inner head of the triceps more than the other two heads. Position your hands on the rope attachment to perform close-grip tricep pushdowns.

Reverse-Grip Tricep Pushdown: Reverse-grip tricep pushdowns emphasize the lateral head of the triceps. To perform this variation, grip the rope attachment with an underhand grip (palms facing up) instead of an overhand grip.

Banded Tricep Pushdown: Banded tricep pushdowns are a great way to add additional resistance to this exercise without using weights. To set this variation up, attach a resistance band to a sturdy object at chest height and loop it around your wrists. Then, grip the bar with an overhand grip and proceed with the exercise as usual.


The tricep pushdown is a versatile exercise that can be performed using a variety of implements and adjusted to accommodate all fitness levels.

This exercise is excellent for targeting the “wings” on the back of your upper arms and can be performed using just body weight or with an additional weight if you’re looking for more of a challenge.

So give these techniques, benefits, and variations a try next time you look for an effective triceps workout!

About me

My name is Reece Mander leading fitness coach and founder of Reece Mander Fitness Gym. Helping Working Professionals Get More Energy, Improve Sleep, and Shed Fat Quickly