# Elbows Out Triceps Pushdown

A cable pushdown that starts with your elbows high and flared out to the sides and finishes with straight arms in front of your hips. Trains the triceps, with the lats and rear delts helping to bring the upper arms down.

- Beginner · Isolation
- Equipment: Cable machine, V-Bar
- HD video: https://media.seto.fit/exercises/cable-triceps-push-down-elbow-out-v-bar/video/male.mp4
- HTML: https://seto.fit/exercises/elbows-out-triceps-pushdown/

## Muscles worked

- Triceps: 9/10
- Lats: 4/10
- Rear delts: 3/10
- Forearms: 3/10

## How to do the Elbows Out Triceps Pushdown

1. Stand close to the machine, holding the V-bar under your chin.
2. Elbows high and out to the sides, torso leaning slightly forward.
3. Press down until your arms are straight in front of your hips.
4. Let the handle rise slowly back to your chin.

### Full technique — 7 steps

1. Attach a V-bar to a pulley set at about head height and stand close to the machine.
2. Grip the handle with your palms facing each other and your feet together.
3. Lean your torso slightly forward and raise your elbows out to the sides, hands under your chin.
4. Press the handle down and back by straightening your elbows as your upper arms come down to your sides.
5. Finish with your arms fully straight and the handle in front of your hips.
6. Let the handle rise back under control until your elbows are high and fully bent again.
7. Keep your hips, knees, and feet still for the whole set.

## Common mistakes

- Swinging torso into the pushdown
- Stopping short of full extension
- Shrugging shoulders toward ears
- Letting the handle snap back up
- Wrists curling under the bar

## Form cues

- Start with elbows high
- Straighten arms completely
- Keep wrists straight
- Keep shoulders down
- Torso stays still

## How much to do

- **Strength**: 3 sets of 8–10 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 10–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 2 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Machine**: [Ski Erg Triceps Pushdown](https://seto.fit/exercises/ski-erg-triceps-pushdown/), [Ski Erg Triceps Extension](https://seto.fit/exercises/ski-erg-triceps-extension/)
- **Dumbbells**: [Bilateral Dumbbell Triceps Kickback](https://seto.fit/exercises/bilateral-dumbbell-triceps-kickback/), [Seated Dumbbell Triceps Kickback](https://seto.fit/exercises/seated-dumbbell-triceps-kickback/)
- **Resistance bands**: [Single Arm Resistance Band Triceps Pushdown](https://seto.fit/exercises/single-arm-resistance-band-triceps-pushdown/), [Resistance Band Triceps Kickback](https://seto.fit/exercises/resistance-band-triceps-kickback/)
- **Kettlebell**: [Kettlebell Overhead Triceps Extension](https://seto.fit/exercises/kettlebell-overhead-triceps-extension/), [Kettlebell Skull Crusher](https://seto.fit/exercises/kettlebell-skull-crusher/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Triceps Pushdown (Rope)](https://seto.fit/exercises/triceps-pushdown-rope/) — Beginner
- **This exercise: Elbows Out Triceps Pushdown — Beginner**
- Harder: [Barbell Skull Crusher](https://seto.fit/exercises/skull-crusher-barbell/) — Intermediate

## Quick answers

### What muscles does the Elbows Out Triceps Pushdown work?

Primary: Triceps 9/10. Also works: Lats 4/10, Rear delts 3/10, Forearms 3/10.

### When should I do the Elbows Out Triceps Pushdown in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Elbows Out Triceps Pushdown?

Strength: 3 sets of 8–10 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Elbows Out Triceps Pushdown?

Machine: Ski Erg Triceps Pushdown, Ski Erg Triceps Extension. Dumbbells: Bilateral Dumbbell Triceps Kickback, Seated Dumbbell Triceps Kickback. Resistance bands: Single Arm Resistance Band Triceps Pushdown, Resistance Band Triceps Kickback. Kettlebell: Kettlebell Overhead Triceps Extension, Kettlebell Skull Crusher.

### What is an easier version of the Elbows Out Triceps Pushdown?

Triceps Pushdown (Rope) (Beginner).

### What is a harder version of the Elbows Out Triceps Pushdown?

Barbell Skull Crusher (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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