Cable Straight Bar Pushdown

How to Perform the Cable Straight Bar Pushdown

Set a cable pulley to the highest position and attach a straight bar. Stand facing the machine with feet shoulder-width apart.
Grasp the bar with an overhand grip (palms facing down), hands about shoulder-width apart.
Pull the bar down so your upper arms are pinned to your sides and your elbows are bent at roughly 90 degrees. This is your starting position.
Keeping your upper arms stationary and elbows tight to your body, push the bar downward by extending your elbows.
Fully extend your arms at the bottom and squeeze your triceps hard for a one-second hold.
Slowly allow the bar to return to the starting position under control, stopping when your forearms are roughly parallel to the floor. Repeat.

Letting the elbows drift forward

Pin your upper arms to your sides throughout the movement. Only your forearms should move.

Leaning over the bar and using body weight

Stand upright with a slight forward lean. Do not use your body weight to press the bar down.

Using too much weight and swinging

Choose a weight that allows you to fully extend your arms with control. Reduce load if form breaks down.

✓Effectively isolates the triceps with minimal involvement of other muscle groups.
✓The cable provides constant tension throughout the full range of motion, unlike free weight alternatives.
✓Beginner-friendly exercise that is easy to learn and allows for quick strength progression.

●Focus on squeezing your triceps at the bottom of each rep for maximum contraction.
●Use a controlled 2-3 second negative on the way up to increase time under tension.
●Keep your wrists straight and neutral throughout the movement to avoid unnecessary strain.

Strength

4-5 sets of 5-8 reps at 75-85% 1RM

Hypertrophy

3-4 sets of 10-15 reps at 60-70% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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