Step by step
- Attach a bar to the high pulley and grip it with palms facing down.
- Stand with your torso slightly forward and elbows by your sides.
- Push the bar down until your arms are straight.
- Let it rise slowly until your forearms are parallel to the floor.
Tip: Try a straight bar, a V-bar or a rope: each feels a little different.
Common mistakes
Keep them close to your body and still.
If you use your body weight to push the bar down, the weight is too heavy.
Stop when your forearms are parallel to the floor.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Bar or rope?
Both work. The rope lets you spread your hands at the end for a stronger squeeze.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add triceps pushdown to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.