How to do the Triceps Pushdown (Bar)
- Stand facing the cable machine, gripping the bar with an overhand grip.
- Step back until you feel a gentle pull on the cable, creating tension.
- Press the bar down, straightening your arms and keeping your upper arms still.
- Slowly release the bar back to the starting position, controlling the movement.
Full technique — 7 steps
- Stand facing the machine with a straight bar attached at the high pulley.
- Grip the bar overhand at about shoulder width and step back to tension the cable.
- Set your upper arms by your sides with elbows bent and the bar near lower chest height.
- Keep your torso upright with a slight forward lean and wrists straight under the bar.
- Press the bar straight down by extending your elbows until your arms are fully straight.
- Finish with the bar near your thighs without letting your shoulders roll forward.
- Let the bar rise back up until your forearms are folded and elbows stay pinned in place.
Common mistakes
- Elbows drifting forward each rep
- Shoulders rocking the weight down
- Stopping short of full extension
- Wrists curling under the bar
- Leaning bodyweight onto the handle
Form cues
- Pin elbows to sides
- Straighten arms completely
- Keep shoulders quiet
- Bar finishes near thighs
