Inner Tricep Pulley Pushdown for Toning
Cable pushdown variation that emphasizes the inner portion of the triceps for toning and definition.
ArmsBeginnerStrengthExtension
At a glance
| Muscles worked | Primary: triceps (inner/medial head emphasis). Secondary: none |
|---|---|
| Muscle group | Arms |
| Difficulty | Beginner |
| Type | Strength · Extension |
| Sets & reps | 4 sets × 12-15 reps |
| Estimated calories burned | ~22 kcal |
How to do it
- Stand facing a high pulley and grip the attachment with an overhand or neutral grip.
- Keep the upper arms locked by the sides and extend the elbows fully, focusing on the inner tricep.
- Squeeze at the bottom, then return with control.
- Maintain a stable torso.
- Complete 4 sets of 12-15 reps.
Equipment
- Cable Pulley
- Straight Bar or Rope
Coaching tips
Benefits
Cable pushdown variation that emphasizes the inner portion of the triceps for toning and definition.
Common mistakes
Avoid flaring the elbows or using momentum.
Make it harder
Increase weight or slow the eccentric.
Make it easier
Reduce the weight or range.
Breathing
Exhale as you push down, inhale as you return.
Build a workout with this exercise
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Beginner · 4 sets × 12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.