What you'll gain

• Builds triceps size and lockout strength with isolated tension.

• Targets all three heads of the triceps through a full range of motion.

• Reinforces stable elbow mechanics for stronger pressing lifts.

Step-by-Step Instructions

1. 1

   Set the pulley to the highest position and attach a straight bar, then grip it overhand at shoulder width.

2. 2

   Step close to the stack and tuck your elbows tight against your ribs with your forearms parallel to the floor.

3. 3

   Press the bar straight down by extending your elbows fully, keeping the upper arms locked in place.

4. 4

   Squeeze the triceps hard at the bottom with the arms straight and the bar near your thighs.

5. 5

   Let the bar travel back up slowly over 2 seconds, stopping when your forearms are parallel to the floor.

6. 6

   Repeat for 10 to 15 reps, keeping a tall torso and avoiding any forward lean to muscle the bar down.

Common Mistakes

• Letting the elbows flare forward and away from the ribs, turning the lift into a chest-driven press.

• Leaning the torso forward to push down with bodyweight, which steals load from the triceps.

• Cutting the lockout short, missing the strongest contraction at the bottom of the movement.

• Bouncing the weight up at the top instead of controlling the return, throwing away half the working set.

About This Exercise

The cable bar pushdown is a standing single-joint triceps exercise performed from a high pulley. With the elbows pinned to the ribs, you press a straight bar down to lockout, isolating the triceps with constant cable tension. It's one of the most efficient ways to overload the triceps without involving the shoulders or chest. For app and content use, this clip is a recognizable inclusion in any push-day finisher or arm-focused training block. It pairs naturally with cable curl clips for a paired-set arm day in your library, and it serves as a clean teaching piece for beginners learning to lock out the elbow under load.

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