Triceps Pushdown (Cable: Sz-Bar)

Use the angled bar attachment. Push down until arms are straight. The angled grip is often more comfortable for wrists than a straight bar.

Quick facts

Primary and secondary muscle groups targeted by this movement.

triceps

side shoulders

What you need and how to position yourself before starting.

cablesz bar

Bilateral

Standing

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Attach a straight or EZ-curl bar to the high pulley of a cable machine.
- Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.
Step 2Grab the Bar
- Using an overhand grip, grasp the bar with your hands shoulder-width apart.
- Ensure your wrists are straight and your elbows are close to your body.
Step 3Position Your Body
- Step back slightly to create tension in the cable while keeping your elbows tucked at your sides.
- Engage your core and maintain a straight posture throughout the exercise.
Step 4Push Down
- Press the bar down by extending your elbows, keeping your upper arms stationary.
- Focus on squeezing your triceps as you push the bar down until your arms are fully extended.
Step 5Return to Start
- Slowly allow the bar to return to the starting position by bending your elbows.
- Control the movement to avoid letting the weight pull your arms back up too quickly.
Step 6Repeat
- Perform the desired number of repetitions, ensuring to maintain proper form with each rep.
- Keep your movements smooth and controlled throughout the exercise.
Step 7Finish the Exercise
- After completing your reps, carefully step forward to release the tension on the cable.
- Safely put down the bar and step away from the machine.