Cable Straight-Bar Tricep Pushdown
Target all three heads of the triceps with this essential cable classic. The straight bar offers a stable grip for maximizing tension and building serious upper-arm strength and definition.
The Cable Straight-Bar Tricep Pushdown mainly works the triceps, with help from the shoulders and forearms. You'll need: cable machine.
Required Equipment
Cable Straight-Bar Tricep Pushdown Muscles Worked
Primary
Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Forearm Flexor (brachioradialis)
How to do the Cable Straight-Bar Tricep Pushdown
Setup
Attach a straight-bar handle to a high-pulley cable machine.
Stand facing the machine with your feet hip-width apart.
Grasp the bar with an overhand grip, hands spaced roughly shoulder-width.
Movement
Start with your elbows tucked close to your torso and bent at approximately a 90-degree angle, with the bar held near your upper chest.
Contract your triceps to push the bar downwards in a controlled arc until your arms are fully extended towards your thighs.
Focus on maintaining a stationary upper arm position; only your forearms should move.
Squeeze your triceps at the bottom of the movement for a brief second.
Slowly return to the starting position by allowing your elbows to hinge, resisting the weight on the way up.
Cable Straight-Bar Tricep Pushdown FAQs
What muscles does the Cable Straight-Bar Tricep Pushdown work?
The Cable Straight-Bar Tricep Pushdown mainly works the triceps, with help from the shoulders and forearms. The main muscles are the triceps brachii.
What equipment do you need for the Cable Straight-Bar Tricep Pushdown?
Cable machine.
What workout day should the Cable Straight-Bar Tricep Pushdown go on?
It belongs on push day in a push/pull/legs routine.
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