Exercise Profile

Target Muscle Group:

• Primary: Triceps Brachii (All Three Heads: Long, Lateral, Medial)
• Secondary: Anconeus (Elbow Stabilizer)

Exercise Type:

• Strength Training / Hypertrophy (Isolation Movement)

Equipment Required:

• Cable Machine
• Straight Bar Attachment
• Optional: EZ-Bar, Rope Attachment

Mechanics:

• Isolation (Single-Joint Exercise – Elbow Extension)

Force Type:

• Push (Concentric & Eccentric Phases)

Experience Level:

• Beginner to Advanced

Best For:

• Tricep Mass, Arm Definition, Lockout Strength

Common Risks:

• Elbow Tendonitis (with excessive weight or poor form)

Overview

The Straight Bar Triceps Extension (also known as Cable Pushdown) is a cornerstone exercise for building horseshoe-shaped triceps. By extending the elbows against constant cable resistance, you maximize tension through the entire range of motion while minimizing joint stress. This exercise enhances pressing strength for bench press and overhead movements, making it essential for athletes, bodybuilders, and functional fitness enthusiasts.

Exercise Instructions

Step-by-Step Form:

1. Setup:
   • Attach a straight bar to a high pulley cable.
   • Stand facing the machine, feet shoulder-width apart, knees slightly bent.
   • Grip the bar with thumbs wrapped (overhand grip), hands shoulder-width apart.
   • Tuck elbows firmly into your sides, forearms parallel to the floor.
2. Extension Phase:
   • Push the bar down until elbows fully lock out.
   • Contract triceps hard at the bottom, palms facing the floor.
3. Return Phase:
   • Slowly allow the bar to rise to eyebrow level while maintaining elbow position.
4. Repetitions:
   • Perform 3–4 sets of 10–15 reps for hypertrophy.

Professional Tips

Maximize Results:

• Elbow Discipline: Imagine elbows glued to ribs – no forward/backward drift.
• Tempo: 1-second down, 1-second squeeze, 3-seconds up.
• Range of Motion: Stop when forearms reach ~90° to biceps (no higher).

Avoid Common Mistakes:

• Swaying/Body English: Keep torso rigid – lean forward 10° max.
• Partial Lockout: Fully extend elbows to activate all three tricep heads.
• Wrist Flexion: Maintain straight wrists to prevent strain.

Advanced Techniques:

• Drop Sets: Reduce weight after failure for 2 extra sets.
• Single-Arm Variations: Correct imbalances with unilateral work.
• Overload Principle: Add 5% weight weekly while maintaining form.

Benefits

• Targeted Hypertrophy: Isolates triceps without chest/shoulder involvement.
• Joint-Friendly: Cable tension reduces stress vs. free weights.
• Constant Tension: Maximizes time-under-tension for muscle growth.
• Functional Carryover: Improves pushing power for sports and daily tasks.

Variations & Alternatives

Tip:

Pair with compound presses (e.g., bench press) in [Upper Body Workouts] or [Arm Specialization Days] for complete tricep development.

Pro Trainer Insight:

“For stubborn lateral heads, use a reverse grip and flare elbows slightly outward at lockout. This creates metabolic stress where most lifters need it.”