Elbows Out Triceps Pushdown — how to, muscles worked, alternatives

How to do the Elbows Out Triceps Pushdown

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

Full technique — 7 steps

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

Substitutes by equipment

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

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) Beginner
This exercise Elbows Out Triceps Pushdown Beginner
Harder Barbell Skull Crusher Intermediate

Too hard for now? Start with the Triceps Pushdown (Rope).

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.