Straight-Bar Cable Triceps Pushdown

TricepsCable, straight bar

Classic cable pushdown that hits all three heads of the triceps. Done standing with a straight bar, it delivers heavy triceps activation with minimal spinal load.

How to do it

1Attach a straight bar to a high pulley and grab it with a shoulder-width overhand grip.

2Stand upright with a slight forward lean and pin your elbows tight against your sides.

3Exhale and push the bar down smoothly until your arms are fully extended at your thighs.

4Squeeze your triceps at the bottom for a one-second hold.

5Inhale and slowly raise the bar back to chest level, keeping your elbows locked in place.

Common mistakes

Flaring your elbows out, shifting work to your chest and shoulders.

Leaning your bodyweight over the bar to push it down like a press.

Bending your wrists backward, overloading the wrist joints.

Breathing

Exhale on the pushdown. Inhale as you control the bar back up to chest height.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.