Triceps pushdown
The cable pushdown builds the triceps and lets you handle more weight than overhead work. But in a 12-week MRI trial, overhead extensions grew the triceps about 1.4 times as much as the same exercise with the arm by the side. Keep pushdowns as a second triceps exercise, not your only one.
What the science says
- Builds the triceps Moderate evidence
In Maeo et al. (2023), cable elbow extensions with the arm by the side (the pushdown position) increased whole-triceps volume by 13.9% in 12 weeks on MRI, at 5 sets of 10 twice a week.
- Overhead work grows the triceps more Moderate evidence
In the same trial, the overhead arm grew 19.9% versus 13.9% for the whole triceps, and the long head 28.5% versus 19.6%. It is one well-run within-person trial of 21 adults, so moderate.
- Heavier loads, same relative strength gain Moderate evidence
Absolute loads were 34–39% lower overhead than in the arm-by-the-side position in Maeo et al., while relative 1RM gains were similar. The pushdown lets you move more weight, but heavier did not mean more growth.
- Pressing may cover part of the job Limited evidence
De França et al. (2015) found that trained men adding single-joint arm exercises to a multi-joint program gained no significantly more arm size or strength over 8 weeks, measured by circumference and 1RM. It is a small, crude-measure study.
How to do it
Muscles trained: triceps
- Stand close to the cable with elbows pinned at your sides
- Start with forearms just above parallel
- Push down until the elbows are fully straight
- Keep the shoulders and torso still; don't lean over the weight
- Control the return until the forearms pass parallel
How to apply it
Do pushdowns after an overhead triceps exercise, or alongside it, for extra triceps volume with little joint stress.
Who should be careful
Pushdowns are among the lowest-risk arm exercises for healthy adults. Elbow pain is a reason to try a rope or a different handle and reduce the load; if it persists, see a physician or physical therapist.
Frequently asked questions
Are pushdowns enough to build the triceps?
They do build the triceps (about 14% in 12 weeks in one trial), but overhead extensions grew the triceps about 1.4 times as much in the same study. Use both, with at least half your sets overhead.
Rope or bar?
No trial compares them for growth. Use whichever feels better on your elbows and lets you reach full extension.
Why can I lift more on pushdowns than overhead?
Arm position changes leverage: in Maeo et al., absolute loads were 34–39% lower overhead. Lifting more weight on pushdowns did not produce more growth.
Scientific references
- Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position
- The effects of adding single-joint exercises to a multi-joint exercise resistance training program on upper body muscle strength and size in trained men
- Lengthened partial repetitions elicit similar muscular adaptations as full range of motion repetitions during resistance training in trained individuals
More exercises
- Back squat Strong evidence
The barbell back squat reliably builds the quadriceps, glutes and adductors and is one of the best-studied lower-body exercises in training research.
- Front squat Moderate evidence
The front squat holds the bar on the front of the shoulders, which keeps the torso more upright and loads the knees less than the back squat while recruiting the thigh muscles about as much.
- Bulgarian split squat Moderate evidence
The Bulgarian (rear-foot-elevated) split squat trains one leg at a time and builds the quads and glutes with far less load on the bar than a back squat.
- Leg press Strong evidence
The leg press builds the quadriceps about as well as free-weight squats and also grows the glutes and adductor magnus, with no balance or spinal-loading limit.
- Hack squat (machine) Moderate evidence
The machine hack squat lets you squat deep on a fixed track with your back supported, which makes it easy to push the quads close to failure.
- Romanian deadlift Moderate evidence
The Romanian deadlift is a hip hinge that loads the hamstrings and glutes at long muscle lengths, and trials of stiff-leg deadlifts and similar hip-extension exercises show real hamstring growth, mainly in the semimembranosus and biceps femoris long head.