Should I use a straight bar or other attachment for triceps pushdowns?

The straight bar allows you to handle more weight and provides a stable grip, making it effective for overall triceps development. Some lifters experience wrist discomfort with a straight bar and may prefer an angled or rope attachment for comfort.

How far should I let the bar come back up on triceps pushdowns?

Bring the bar back up until your forearms are roughly parallel to the floor or slightly higher. Going too high can cause your elbows to drift forward and shift tension away from the triceps.

Where should I position my elbows during triceps pushdowns?

Keep your elbows locked at your sides throughout the movement, directly below your shoulders. Allowing them to move forward or flare out reduces triceps engagement and turns the exercise into a less effective pressing motion.

Triceps Pushdown (Cable - Straight Bar)

The triceps pushdown with a straight bar is a cable isolation exercise that targets all three heads of the triceps by extending the elbow against resistance. It suits lifters at any level looking to build arm size and strength with a stable, controlled movement pattern.

Muscle group: Triceps
Primary muscles: triceps
Equipment: Cable

Triceps Pushdown (Cable - Straight Bar) demonstration

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

Attach a straight bar to the high pulley of a cable machine and grasp it with an overhand grip at shoulder width.
Stand upright with feet shoulder-width apart, elbows tucked at your sides, and position the bar at chest height with your forearms parallel to the floor.
Press the bar down by extending your elbows until your arms are fully straight and the bar is near your thighs.
Pause briefly at full extension while keeping your elbows stationary.
Control the bar back up to the starting position, stopping when your forearms reach parallel to the floor.

Form tips

Keep your elbows pinned to your sides throughout the entire movement to prevent shoulder involvement and maintain tension on the triceps.
Avoid leaning forward or using momentum by maintaining an upright torso and moving only at the elbow joint.
Use a controlled tempo on the return phase rather than letting the weight snap your arms back up.

Common mistakes

Flaring elbows outward reduces triceps activation and shifts tension to the shoulders and chest.
Leaning over the bar turns the movement into a pressing motion that recruits the chest and reduces triceps isolation.
Using too much weight forces you to use momentum and body english, which diminishes time under tension for the triceps.

Sets and reps

For hypertrophy, perform 3 to 4 sets of 10 to 15 reps with moderate weight and controlled tempo. For strength, use 3 to 5 sets of 6 to 8 reps with heavier load while maintaining strict form.

Track the Triceps Pushdown (Cable - Straight 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

Should I use a straight bar or other attachment for triceps pushdowns?: The straight bar allows you to handle more weight and provides a stable grip, making it effective for overall triceps development. Some lifters experience wrist discomfort with a straight bar and may prefer an angled or rope attachment for comfort.
How far should I let the bar come back up on triceps pushdowns?: Bring the bar back up until your forearms are roughly parallel to the floor or slightly higher. Going too high can cause your elbows to drift forward and shift tension away from the triceps.
Where should I position my elbows during triceps pushdowns?: Keep your elbows locked at your sides throughout the movement, directly below your shoulders. Allowing them to move forward or flare out reduces triceps engagement and turns the exercise into a less effective pressing motion.

More tricep exercises

All tricep exercises →