Triceps Cable Pushdown (Straight Bar Attachment)
The triceps cable pushdown with a straight bar attachment is a classic triceps exercise providing consistent resistance through the full range of motion. The pronated grip emphasizes the medial and lateral tricep heads, contributing to arm definition.
How to do it
- Attach a straight bar to the high pulley of a cable machine.
- Stand facing the machine and grip the bar with an overhand grip, elbows tucked to your sides.
- Push the bar downward until your arms are fully extended.
- Pause at the bottom, squeezing your triceps.
- Slowly allow the bar to rise back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your elbows locked firmly by your sides throughout the movement.
- Stand tall with a slight lean forward from the hips for stability.
- Press the bar all the way down until your arms are fully extended.
- Control the weight as it returns to the starting position.
Breathing: Exhale as you push the bar down, and inhale in a controlled manner as the bar returns to the starting position.
Common mistakes
- Flaring the elbows out to the sides, which shifts the work away from the triceps and into the chest or shoulders.
- Using momentum by swinging your upper body, which reduces the effective load on the target muscles.
- Allowing the bar to snap back up quickly, losing control and missing out on the muscle-building lowering phase.
Muscles worked
Primary: triceps. Secondary: forearms, shoulders.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp elbow discomfort, ease off the weight or choose a gentler movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do my elbows keep moving during the pushdown?
Elbow drift usually happens when the weight is too heavy. Try lowering the resistance so you can keep your upper arms glued to your sides.
Should my hands be close together or wide on the straight bar?
Place your hands about shoulder-width apart, or slightly narrower, wherever feels comfortable for your wrists and shoulders.
How often can I include triceps pushdowns in my routine?
Most beginners can do this exercise 2 to 3 times per week with at least one rest day between sessions for recovery.