Smart Workout Diary

Wide-Grip Tricep Pushdown

The wide-grip triceps pushdown is a cable isolation exercise performed by extending the elbows against resistance. It primarily trains the triceps and helps develop upper-arm strength and muscle control for pressing movements.

Demonstration

Wide-Grip Tricep Pushdown — demonstration 1
Wide-Grip Tricep Pushdown — demonstration 2

Instructions

  1. Set a cable pulley to its highest position and attach a straight bar. Select a light load first.
  2. Stand facing the machine with feet about hip-width apart. Hold the bar with an overhand wide grip, hands wider than shoulder width.
  3. Bring your elbows close to your sides, keep your chest lifted, and brace your abdomen. Start with the elbows bent and the bar near your upper chest.
  4. Keeping your upper arms still, exhale and press the bar downward by fully extending your elbows. Pause briefly without locking the elbows forcefully.
  5. Inhale and slowly return the bar until your elbows are bent under control. Do not let the weight stack pull your shoulders forward, then repeat.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Use a load that lets you keep your elbows fixed; swinging the torso shifts work away from the triceps.
  2. Keep your wrists neutral and grip the bar firmly without excessive squeezing.
  3. Control the return phase and stop if you feel sharp discomfort in the elbows, wrists, or shoulders.
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