Cable Bar Tricep Pushdown
Auto DetectedA cable isolation exercise targeting the triceps brachii for hypertrophy and strength, performed by extending elbows to push a straight bar downward while maintaining fixed upper arms.
About Exercise
Equipment
Bar Cable Attachment, Single Cable Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders, Forearms
Accessory Muscles
Abs
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Lateral Head, Medial Head, Long Head
Shoulders
4/10Anterior Delts
Forearms
3/10Flexors
Abs
2/10Rectus Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Attach straight bar to high cable pulley. Stand facing machine, feet shoulder-width apart, slight forward lean, grip bar overhand shoulder-width with elbows bent 90 degrees.
- Tuck elbows to sides and keep upper arms stationary.
- Exhale and extend elbows to push bar down toward thighs.
- Squeeze triceps at full extension without locking elbows.
- Inhale and slowly flex elbows to return bar to starting position.
- Maintain core brace and upright torso throughout.
Coaching Tips
Form Cues
- Elbows pinned to sides
- Squeeze triceps hard
- Control the ascent
- No body swing
Breathing
Inhale during eccentric return phase; exhale forcefully during concentric pushdown while bracing core.
Tempo
2-1-1
Range of Motion
Start with elbows at 90 degrees, forearms parallel to floor; extend to straight arms with slight bend at elbows, avoiding full lockout.
Safety
Safety Notes
- Avoid if acute elbow pain present
- Use light weight to master form
- Keep wrists neutral to prevent strain
- Consult professional for pre-existing shoulder issues
Spotting
Spotting not typically required; assist by guiding bar if form breaks, or use machine safeties.
Common Mistakes
- Flaring elbows outward
- Using momentum from torso
- Locking elbows at bottom
- Incomplete range of motion
When to Avoid
- Acute elbow tendinitis
- Shoulder impingement
Flexibility Needed
- Adequate elbow extension
- Shoulder flexion for setup
Build Up First
- Familiarity with cable machines
- Basic arm strength
Also known as
Triceps Pressdown, Straight Bar Tricep Extension, Cable Tricep Pushdown
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