Cable Bar Pushdown
Standing triceps pushdown on a cable with a straight bar — the most effective way to isolate the triceps on a cable.
How to do it
- Set the pulley to the high position, attach a straight bar and take a shoulder-width overhand grip.
- Stand close to the stack and pin your elbows tight to your ribs, forearms parallel to the floor.
- Press the bar straight down, fully extending the elbows while keeping your upper arms locked in place.
- Squeeze the triceps hard at the bottom with your arms straight and the bar at your thighs.
- Let the bar slowly return up over 2 seconds, stopping when your forearms are parallel to the floor.
- Repeat for 10–15 reps, keeping your torso upright and avoiding leaning forward to force the bar down.
Key technique cue
Elbows pinned to the ribs, not drifting forward — press down to straight arms, no leaning.
Common mistakes
- ✕ Letting the elbows drift forward and away from the ribs, turning it into a chest-driven press.
- ✕ Leaning the torso forward to push down with bodyweight, which steals load from the triceps.
- ✕ Cutting the lockout short, missing the strongest contraction at the bottom of the movement.
- ✕ Bouncing the weight at the top instead of controlling the return, which throws away half the working set.
Benefits
- ✓ Builds triceps size and lockout strength under isolated tension.
- ✓ Works all three triceps heads through a full range of motion.
- ✓ Reinforces stable elbow mechanics for stronger pressing movements.
Progression: from easier to harder
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Step 1 You are here - Cable Bar Pushdown
- Cable Rope Pushdown
- Machine Cable V Bar Push Downs
- Machine Tricep Extension
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Step 2
About the exercise
The cable bar pushdown is a standing single-joint triceps exercise done from a high pulley. With your elbows pinned to your ribs, you press a straight bar down to lockout, isolating the triceps under constant cable tension. It's one of the most effective ways to overload the triceps without the shoulders or chest taking over. It is a familiar choice for any push-day finisher or arm training block. It pairs naturally with cable curls on arm day and suits beginners learning elbow extension under load.
Updated
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