Triceps Pushdown (Close Grip, Elbows Tucked)

Starting position

1. Attach a short straight bar or V-handle to the high pulley.
2. Stand facing the machine, feet shoulder-width apart, knees slightly bent.
3. Take a close overhand grip — hands about 10–20 cm apart.
4. Tuck your elbows tight against your torso, lean forward slightly with a straight back, shoulders down.

Execution

1. Exhale and push the handle down to your thighs until your elbows are fully straight.
2. Hold for a second and squeeze the triceps.
3. Inhale and let the handle rise smoothly until your forearms are just above parallel to the floor.
4. Keep your elbows pinned to your sides the whole time — they don't drift forward.

Common mistakes

• Elbows flaring away from the body — the shoulders and chest take over.
• Leaning your body weight into the handle — you move the load with mass, not triceps.
• Bending the wrists — the forearms fatigue and the hands feel strained.
• Partial reps — the triceps miss the hardest part at the bottom.

Beginner tips

• Keep your wrists straight, in line with your forearms.
• Pick a weight you can move for 12 reps without swinging.
• If your elbows keep wandering, drop one or two plates.

Alternatives

• Triceps Rope Pushdown — more freedom for the hands
• Diamond Push-Ups — triceps focus with bodyweight
• Lying Dumbbell Skull Crusher — free weight instead of the cable