Cable Bar Tricep Pushdown / Extension
Auto DetectedA cable isolation exercise using a straight bar attachment that targets the triceps to build upper arm strength and hypertrophy; commonly scaled by adjusting weight or using different attachments.
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 a straight bar to the high pulley of a cable machine. Stand facing the machine with feet shoulder-width apart, gripping the bar overhand with elbows tucked firmly at your sides.
- Brace your core and lean forward slightly from the hips.
- Push the bar down toward your thighs by extending your elbows.
- Squeeze the triceps hard at the bottom of the movement.
- Slowly return the bar to chest level, keeping elbows pinned to your sides.
Coaching Tips
Form Cues
- Elbows glued to sides
- Squeeze at the bottom
- Keep wrists straight
- No momentum
Breathing
Exhale as you push the bar down; inhale as you control the bar back up.
Tempo
2-1-1
Range of Motion
From elbows bent slightly past 90 degrees to full arm extension without locking out the joints aggressively.
Safety
Safety Notes
- Maintain a neutral spine
- Avoid heavy swinging
- Stop if you feel sharp elbow pain
Spotting
Not recommended; use machine safeties or drop the weight if necessary.
Common Mistakes
- Flaring elbows outward
- Using bodyweight to push
- Curling wrists
- Letting elbows drift forward
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
Cable Bar Tricep Pushdown / Extension, Triceps Pressdown, Straight Bar Pushdown, Cable Tricep Extension, Standing Tricep Pushdown
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