Triceps Pushdown (Cable - Straight Bar)
The cable triceps pushdown with a straight bar is a cable machine exercise targeting the triceps. The straight bar allows both arms to work simultaneously, providing constant tension throughout the range of motion for effective tricep development.
How to do it
- Attach a straight bar to the high pulley of a cable machine and stand facing the machine.
- Grasp the bar with an overhand grip, hands shoulder-width apart, and tuck your elbows close to your sides.
- Push the bar downward by extending your arms until they are fully straight.
- Pause at the bottom and squeeze your triceps.
- Slowly allow the bar to rise back to the starting position and repeat for the desired number of repetitions.
Form cues
- Keep your elbows locked firmly by your sides throughout the movement.
- Stand upright with a slight lean forward from the hips.
- Extend your arms fully to press the bar down.
- Control the weight as the bar returns to the starting position.
Breathing: Exhale as you push the bar down, and inhale as you slowly return to the starting position.
Common mistakes
- Flaring elbows out to the sides, which shifts the work away from the triceps and onto the shoulders and chest.
- Using momentum and body weight to push the bar down, which reduces tension on the target muscles.
- Allowing the bar to snap back quickly at the top, which loses control and reduces the effectiveness of the exercise.
Muscles worked
Primary: triceps. Secondary: lower arms.
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 discomfort in your elbows or wrists, ease off and choose a gentler attachment like a rope.
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 flare out during the pushdown?
This usually happens when the weight is too heavy. Lower the weight slightly and focus on keeping your upper arms pinned to your sides.
Should my wrists be straight while holding the bar?
Yes, keep your wrists in a neutral, straight position aligned with your forearms to avoid wrist strain.
How many times a week can I do triceps pushdowns?
2 to 3 times per week with at least one rest day between sessions is generally sufficient for most beginners.