What is the difference between an EZ-bar and straight bar for triceps pushdowns?

The EZ-bar places your wrists at a semi-pronated angle that reduces wrist and forearm strain compared to the fully pronated grip of a straight bar. Both effectively target the triceps, so choose based on wrist comfort and personal preference.

Should I lock out my elbows at the bottom of the triceps pushdown?

Yes, full elbow extension is important to maximally contract the triceps and train them through their complete range of motion. Locking out with control is safe and necessary for complete tricep development as long as you avoid hyperextending or slamming into lockout.

How low should the cable be set for triceps pushdowns?

Set the cable pulley at its highest position so the cable travels vertically downward when you perform the exercise. This angle ensures consistent resistance throughout the range of motion and proper tricep loading from the stretched to contracted position.

Triceps Pushdown (Cable - EZ Bar)

The triceps pushdown with an EZ-bar attachment is a cable isolation exercise that targets all three heads of the triceps by extending the elbow against resistance. It suits lifters of all levels who want to build tricep size and strength with a wrist-friendly grip angle.

Muscle group: Triceps
Primary muscles: triceps
Equipment: Cable

How to do the Triceps Pushdown (Cable - EZ Bar)

Attach an EZ-bar to a high pulley on a cable machine and grasp it with an overhand grip at shoulder width.
Stand upright with your feet shoulder-width apart, elbows tucked at your sides, and the bar positioned at chest height.
Press the bar down by extending your elbows until your arms are fully straight, keeping your upper arms stationary.
Pause briefly at the bottom, then control the bar back up to chest height while maintaining tension on the triceps.

Form tips

Keep your elbows pinned to your sides throughout the movement to prevent shoulder involvement and maintain tricep isolation.
Use a controlled tempo on the way up to maximize time under tension rather than letting the weight pull your arms up quickly.
Stop the bar at chest height rather than letting it rise to your chin to keep constant tension on the triceps between reps.

Common mistakes

Leaning forward or using body English to push the weight down reduces tricep activation and turns the movement into a pressing exercise.
Flaring the elbows outward shifts tension away from the triceps and places unnecessary stress on the shoulder joints.
Using too much weight forces partial reps and prevents full elbow extension, limiting tricep development at the shortened position.

Sets and reps

For hypertrophy, perform 3 to 4 sets of 10 to 15 reps with moderate weight and controlled tempo, while strength work typically uses 3 to 5 sets of 6 to 8 reps with heavier loads.

Track the Triceps Pushdown (Cable - EZ Bar) in Gym Track

Log every set in seconds, see your last session's weight and reps as you train, and get a new PR flagged automatically. Free on iPhone and Android.

Get the app

Frequently asked questions

What is the difference between an EZ-bar and straight bar for triceps pushdowns?: The EZ-bar places your wrists at a semi-pronated angle that reduces wrist and forearm strain compared to the fully pronated grip of a straight bar. Both effectively target the triceps, so choose based on wrist comfort and personal preference.
Should I lock out my elbows at the bottom of the triceps pushdown?: Yes, full elbow extension is important to maximally contract the triceps and train them through their complete range of motion. Locking out with control is safe and necessary for complete tricep development as long as you avoid hyperextending or slamming into lockout.
How low should the cable be set for triceps pushdowns?: Set the cable pulley at its highest position so the cable travels vertically downward when you perform the exercise. This angle ensures consistent resistance throughout the range of motion and proper tricep loading from the stretched to contracted position.

More tricep exercises

All tricep exercises →