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Triceps · Beginner

Cable Straight-Bar Triceps Pushdown

Elbow-extension drill targeting the triceps with controlled upper-arm position.

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Exercise overview

Training details

Triceps

Equipment

Cable

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand facing the high cable and hold the straight bar with an overhand grip about shoulder width apart.
  2. 02Brace your trunk, keep your chest tall, and pin your elbows close to your sides.
  3. 03Extend your elbows to press the bar straight down until your arms are fully lengthened.
  4. 04Pause with your triceps contracted without leaning over the bar or allowing your shoulders to roll forward.
  5. 05Let the bar rise slowly until your forearms approach horizontal while your elbows remain fixed.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationCable Triceps PushdownRelated variationCable V-Bar Triceps PushdownRelated variationRope Triceps PushdownRelated variationBarbell Standing Overhead Triceps ExtensionRelated variationBarbell Behind Head Skull CrusherRelated variationCable Overhead Triceps Extension

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteParallel Bar DipsComparable substituteLever Triceps Dip (plate loaded)Comparable substituteBench PressComparable substituteDumbbell Row to KickbackComparable substituteClose-Grip Push-UpComparable substituteBand Tate Press

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