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Cable Bar Tricep Pushdown
An isolation exercise using a high cable and straight bar to extend the elbows, primarily targeting the triceps for hypertrophy and strength development.
About Exercise
Equipment
Single Cable Machine, Bar Cable Attachment
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
10/10Long Head, Lateral Head, Medial Head
Shoulders
3/10Forearms
3/10Flexors, Extensors
Abs
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Use shorter rest periods for muscle endurance and hypertrophy focused sets.
How to Perform
Attach a straight bar to the high pulley of a cable machine. Stand facing the machine, grip the bar shoulder-width apart with an overhand grip, keeping elbows close to your sides and upper arms vertical.
- Keep your torso steady and elbows fixed at your sides.
- Extend your elbows fully, pushing the bar down until your arms are straight.
- Squeeze the triceps hard at the bottom of the movement.
- Slowly allow the bar to rise back up until your forearms are parallel to the floor.
- Maintain control throughout the entire range of motion.
Coaching Tips
Form Cues
- Elbows tight to sides
- Full tricep squeeze
- Maintain upright posture
- Control the negative
Breathing
Inhale as you control the weight up during the eccentric phase; exhale sharply as you press the bar down during the concentric phase.
Tempo
2-0-1
Range of Motion
Move from the starting position where forearms are parallel to the floor (90 degrees of elbow flexion) to full elbow extension.
Safety
Safety Notes
- Keep the movement slow and controlled to protect the elbow joint.
- Avoid excessive wrist flexion or extension.
Spotting
Not required; use a manageable weight or drop the weight if necessary.
Common Mistakes
- Rocking the torso to assist the press.
- Allowing elbows to flare outward.
- Failing to achieve full extension.
When to Avoid
- Acute elbow or wrist pain.
Flexibility Needed
- Sufficient grip strength.
Build Up First
- Basic understanding of elbow extension isolation.
Also known as
Cable Pushdown, Triceps Pressdown, Straight Bar Tricep Extension, Tricep Pulldown, Triceps Cable Pushdown
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