Tricep Pushdown Alternatives
The tricep pushdown is performed on a cable machine, pushing a bar or rope attachment down by extending your elbows. It's one of the most effective and joint-friendly tricep isolation exercises, great for beginners and advanced lifters alike.
Primary Muscles
Triceps
Equipment Needed
Cable
Difficulty Level
Beginner
Best Overall Alternative
Rope Pushdown
BeginnerRope attachment allows hands to separate at bottom for enhanced peak contraction and lateral head activation. More natural hand positioning than straight bar reduces joint stress.
Other Tricep Pushdown Alternatives
Overhead position emphasizes long head of triceps through greater stretch at bottom position. Constant cable tension maintains tricep engagement throughout full range of motion.
Compound pressing movement allowing heavy tricep loading with chest and shoulder assistance. Builds functional pressing strength while developing tricep mass.
Best Overall Variation
Reverse-Grip Pushdown
BeginnerUses a supinated (underhand/palms-up) grip instead of overhand. This shifts more work to the medial head of the triceps and can reduce wrist strain for some lifters.
Other Tricep Pushdown Variations
Performed one arm at a time with a single handle, which corrects imbalances between arms and allows a slightly greater range of motion. The unilateral loading also engages the core for stabilization.