Description:
The Cable Straight Bar Pushdown is an exercise for the triceps, the muscle on the back of the upper arm. Pushdowns isolate the triceps with the elbows pinned at the sides. Keep the upper arms still and extend fully.
Benefits:
- Builds size and strength in the triceps.
- Improves pressing lockout strength.
- Develops the back of the upper arm.
- Supports bench press and overhead press.
Profile:
| Equipment: | Cable Machine |
| Type: | Strength Training Machine |
| Resistance Type: | Cable |
| Level: | Beginner |
Muscles:
Primary Muscles
- Triceps Brachii
Secondary Muscles
- Anconeus
Classification:
| Mechanics: | Isolated |
| Force: | Push |
| Utility: | Auxiliary |
Instructions:
- Set up at the cable with the attachment at the top and your elbows pinned at your sides.
- Extend your elbows to push the attachment down until your arms are straight.
- Squeeze the triceps at the bottom.
- Return under control without letting your elbows drift up.
- Repeat for the desired reps.
Common Mistakes:
- Letting the elbows flare or drift out of position.
- Using momentum instead of the triceps.
- Cutting the range of motion short.
- Not locking out fully at the end.
Variations:
- Cable Rope Pushdown
- Dumbbell Overhead Triceps Extension
- Barbell Close Grip Bench Press
- Triceps Bench Dips
Safety Tips:
- Keep the elbows stable and move only at the elbow.
- Use a weight you can control through a full range.
- Warm up the elbows before heavy extension work.
- Stop if you feel elbow pain.
Additional Information:
Pushdowns isolate the triceps with the elbows pinned at the sides. Keep the upper arms still and extend fully.
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