Constant-tension triceps work that is easy to load precisely and kind to the elbows.
How To
Set the pulley just above head height and take a rope or straight bar attachment.
Stand close with a slight forward lean and pin your elbows to your ribs.
Push down until your arms are fully straight, spreading the rope at the bottom.
Let the weight return until your forearms pass parallel, keeping the elbows still.
Watch Out
It recruits the lats and shortens the triceps' working range.
If bodyweight is finishing the rep, drop the load a plate.
The stretched position matters — let the forearms come past parallel.
Coaching
A rope attachment allows a fuller contraction than a straight bar.
Keep reps in the 10 to 15 range — heavy pushdowns tend to irritate elbows.
Pair with a stretch-biased movement like an overhead extension for full coverage.
Swap It Out
Same job, different equipment or difficulty. Any of these can replace the movement above.
Triceps · Barbell
Chest · Bodyweight