Cable Bar Pushdown
- Beginner
- Cable
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.
How to do the Cable Bar Pushdown
- Set the pulley to the highest position and attach a straight bar, then grip it overhand at shoulder width.
- Step close to the stack and tuck your elbows tight against your ribs with your forearms parallel to the floor.
- Press the bar straight down by extending your elbows fully, keeping the upper arms locked in place.
- Squeeze the triceps hard at the bottom with the arms straight and the bar near your thighs.
- Let the bar travel back up slowly over 2 seconds, stopping when your forearms are parallel to the floor.
- Repeat for 10 to 15 reps, keeping a tall torso and avoiding any forward lean to muscle the bar down.
Muscles worked
- Primary:
- Triceps
Why train it
- 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.
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.
Frequently asked questions
What muscles does the Cable Bar Pushdown work?
The Cable Bar Pushdown trains the triceps, and little else. No other group takes a meaningful share of the load, which is what makes this a clean way to target the triceps directly.
What equipment do I need for the Cable Bar Pushdown?
Only a cable machine. Nothing beyond that is required to run the movement the way it is described above.
Is the Cable Bar Pushdown suitable for beginners?
Yes. The Cable Bar Pushdown is rated beginner, and the machine holds the path for you, so there is little to get wrong once the seat and the pin are set.
Can I do the Cable Bar Pushdown at home?
Only if your home setup runs to a cable machine. Most do not, so this is usually a gym movement. The alternatives below cover the same muscles with kit you are more likely to have.
How many sets and reps of the Cable Bar Pushdown should I do?
Three to four sets of 10 to 15 reps. Isolation work responds to reps and a controlled tempo rather than load, so stop each set a rep or two short of failure and keep the weight honest.
What are good alternatives to the Cable Bar Pushdown?
Dumbbell Decline Skullcrusher, Machine Tricep Extension, and JM Press train the same primary muscles as the Cable Bar Pushdown. Pick whichever one matches the equipment in front of you.