Exercise guide
Cable Triceps Pushdown On Floor
- Beginner
- Isolation
- Rep-based
- Shoulders
- Upper arms
This kneeling variation eliminates leg drive and stabilizes the torso, forcing the triceps to work in isolation without assistance from the lower body. It provides constant tension throughout the range of motion, specifically targeting the lateral and medial heads of the triceps.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Attach a straight bar or rope to a high pulley on a cable machine.
- Kneel on the floor facing the machine with your knees hip-width apart and toes tucked for stability.
- Grasp the attachment with an overhand grip, keeping your hands shoulder-width apart.
- Pull the weight down until your elbows are tucked firmly against your ribs and bent at a 90-degree angle.
How to do it
- Exhale and push the attachment down toward the floor by fully extending your elbows until your arms are straight.
- Squeeze your triceps forcefully at the bottom of the movement for a one-second peak contraction.
- Inhale and slowly control the weight back up to the starting position over a 3-second count.
- Stop the upward movement once your forearms are just above parallel to the floor to maintain tension.
Form checklist
- Keep your elbows pinned to your sides; do not let them drift forward or flare out.
- Maintain an upright torso with your core braced and shoulders pulled down away from your ears.
- Avoid leaning your body weight over the bar to 'cheat' the weight down.
- Ensure the movement occurs only at the elbow joint while the rest of the body remains still.
Pro tips
- If using a rope, pull the ends apart at the bottom of the rep to increase the contraction in the lateral head of the triceps.
- Focus on the mind-muscle connection by imagining you are pushing the floor away from you with your palms.
Make it harder
- Implement a 3-second isometric hold at the point of maximum extension.
- Perform the exercise with a single-arm D-handle to address muscle imbalances and increase core stabilization requirements.
Frequently asked
- What muscles does the cable triceps pushdown on floor work?
- The cable triceps pushdown on floor primarily targets the triceps, and also works the biceps and forearms as secondary muscles.
- What equipment do you need for the cable triceps pushdown on floor?
- The cable triceps pushdown on floor uses cable.
- Is the cable triceps pushdown on floor good for beginners?
- Yes. The cable triceps pushdown on floor is a beginner-friendly movement and a strong foundation to build on.