Cable Triceps Pushdown with Bar

A pushdown with a straight bar: a firm grip to load all three triceps heads well.

• Isolation
• Cable
• Beginner

How to do it

• Elbows tucked to your sides
• Extend all the way down and squeeze
• Come back up under control without letting your elbows flare

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: 2 s on the way down, squeeze 1 s at the peak and stay in control, no swinging

Common mistakes

• Bringing your elbows forward to press
• Using trunk momentum

Muscles worked

Primary

• Triceps

Alternatives

• Cable Triceps Pushdown
• Cable Biceps Curl