A cable elbow-extension performed with a straight bar that loads the triceps by driving the forearms downward. The movement emphasizes the triceps through controlled elbow extension.
How to do the Triceps Pushdown (Cable - Straight Bar)#
- Set the pulley to about chest height and attach the straight bar.
- Stand facing the machine and grip the bar with a narrow overhand grip, keeping your elbows pinned to your sides.
- Hold an upright torso and maintain a firm core while your upper arms stay stationary.
- Extend your forearms down by straightening the elbows until your arms are fully extended and the triceps contract.
- Return the bar under control to the starting position, keeping the elbows fixed at your sides.
Muscles worked#
- Primary: Triceps
Common mistakes#
- Leaning the torso or using body momentum to push the weight down.
- Allowing the elbows to drift away from the sides.
- Bending or flexing the wrists during the movement.
- Stopping short of full elbow extension so the triceps never fully contract.
