Triceps Pushdown (Cable - Straight Bar)
A popular isolation exercise that targets the triceps muscles by extending the elbows against resistance from a cable machine.
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Triceps Pushdown (Cable - Straight Bar)
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Step-by-Step Instructions
1. Setup
Attach a straight bar to a high cable pulley. Adjust the height so you can comfortably stand facing the machine.
- Ensure the weight stack is secured and the bar is stable
- Choose a weight that allows for controlled movements throughout the set.
2. Grip and Stance
Grip the bar with an overhand grip slightly narrower than shoulder-width. Stand with your feet shoulder-width apart maintaining a natural posture
- Maintain a slight bend in your elbows
- Keep your back straight and core engaged
3. Extension
Keeping your elbows tucked in close to your sides, extend your arms downwards until fully extended, squeezing your triceps at the bottom.
- Focus on contracting the triceps muscles
- Avoid swinging your arms or using body momentum.
4. Controlled Return
Slowly return the bar to the starting position, bending your elbows until the cable has reached the peak of the pull
- Maintain control throughout this phase
- Avoid dropping the weight or letting the momentum take over.
5. Repetition
Repeat the extension and controlled return to complete the set. Aim for a smooth controlled motion focusing on engaging the triceps
- Maintain consistency of repetitions with the same technique
- Focus on the contraction of your triceps
Form Tips
✓Elbow Position
Keep your elbows close to your sides throughout the movement to isolate the triceps. Avoid letting them flare out.
✓Controlled Movement
Avoid using momentum; focus on controlled, slow movements to maximize muscle activation and minimize injury risk.
✓Full Range of Motion
Extend your arms fully at the bottom to fully engage the triceps, but avoid locking out your elbows completely. At the top, ensure a slight bend in the elbows.
✓Proper Grip
Experiment with different grip widths to find what's most comfortable and effective for you.
Common Mistakes
Using too much weight
Reduce the weight to a level that allows for controlled movements throughout the entire set.
Swinging the weight
Focus on contracting your triceps and using controlled movements to avoid swinging the weight.
Incompletely extending the elbows
Focus on fully extending the elbows at the bottom of the movement to fully engage the triceps.
Arching the back
Maintain a neutral spine and engage your core to support your back.
Using an improper grip
Experiment with different grip widths to find what is most comfortable and effective for you, keeping in mind that a closer grip can better isolate the triceps.
Alternative Exercises
- Close-Grip Triceps Pushdown
- Rope Triceps Pushdown
- V-Bar Triceps Pushdown
- EZ-Bar Triceps Pushdown
- Overhead Triceps Pushdown
Complementary Exercises
- Overhead Press
- Bench Press
- Dips
- Close-Grip Bench Press
- Skullcrushers
