Straight-Bar Triceps Pushdown: how to do it right
In short: Elbow extension on the high cable with a bar, a triceps isolation heavily loaded in the shortened position, arms locked along your body.
How to do it, step by step
- 1Standing facing the high pulley, overhand grip at shoulder width, elbows tight against your ribs and fixed there the whole time.
- 2Push the bar down by unfolding only the forearms, without moving the elbows forward or down.
- 3Go to full extension, arms almost straight, without forcing elbow hyperextension.
- 4Squeeze the triceps for 1 second at the bottom, maximum voluntary contraction.
- 5Come back up slowly over 2 to 3 seconds while keeping tension, without letting the load pull your arm.
The mistake to avoid
Don't move your elbows or shoulders back to help, keep them pinned.
Other common mistakes
- Letting the elbows drift forward turns the exercise into a press: lock the elbows against your ribs from start to finish.
- Swinging the torso to launch the bar steals the tension from the triceps: stay braced and lighten up if you cheat.
- Not going to the end of the extension deprives you of the tension peak you're after: look for the lockout and the one-second squeeze.
- Letting the bar rise too fast ruins the eccentric: control the return over 2 to 3 seconds.
Muscles worked
- Main:
- Triceps
Triceps brachii as the sole prime mover: the lateral head (outer) dominates visually, the medial head (inner) stabilizes the elbow lockout, and the long head, although somewhat disadvantaged with the arms along your body, helps with the final extension.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Rope Triceps Pushdown ›
- Machine Triceps Extension ›
- Bent-Over Dumbbell Triceps Kickback ›
- Cable Triceps Kickback ›
- Reverse-Grip Triceps Pushdown ›
Frequently asked questions
How do I do this exercise?
Standing facing the high pulley, overhand grip at shoulder width, elbows tight against your ribs and fixed there the whole time. Push the bar down by unfolding only the forearms, without moving the elbows forward or down. Go to full lockout, squeeze for 1 second, then come back up slowly.
How far down should I go?
Go to full extension, arms almost straight, without forcing elbow hyperextension. The tension peaks at the bottom, so that's where you need to squeeze for 1 second. At the top, let the triceps stretch without losing tension. Full but controlled range, no swinging.
I don't feel anything, is that normal?
You should feel the work in the triceps, especially at the bottom at lockout. Crush the bar downward and think about bringing the forearm closer to the humerus, as if you wanted to break the movement. Check that your elbows stay tight against your ribs: if they come off, the shoulder takes over and the triceps drops out. The one-second squeeze is worth more than 10 kg extra poorly controlled.
How fast should I do the movement?
Push down firmly, squeeze for 1 second in the extended position, then come back up slowly over 2 to 3 seconds while keeping tension. Never let the load pull your arm upward, the braked return is what extends the work.
How should I breathe?
Breathe in at the top as the bar rises, breathe out as you push down and keep exhaling through the one-second squeezed contraction. Keep your belly braced and your pelvis stable to prevent any swaying of the trunk.