Straight Bar Pushdown.

How to do it.

1. Step 01

   Stand facing a cable machine with a straight bar attached to the high pulley.

2. Step 02

   Grasp the bar with an overhand grip, hands shoulder-width apart.

3. Step 03

   Tuck your elbows close to your sides and slightly lean forward.

4. Step 04

   Extend your forearms downwards, pushing the bar towards your thighs.

5. Step 05

   Squeeze your triceps at the bottom of the movement.

6. Step 06

   Slowly return the bar to the starting position, controlling the eccentric phase.

Pro cues.

• Keep your elbows stationary and close to your body.

• Focus on triceps contraction, not momentum.

• Avoid shrugging your shoulders or using your back.

Questions, answered.

What is the Straight Bar Pushdown?

An isolation exercise specifically targeting the triceps for arm development.

What muscles does the Straight Bar Pushdown work?

The Straight Bar Pushdown primarily works your triceps (lateral head).

What equipment do I need for the Straight Bar Pushdown?

You need a cable machine to perform the Straight Bar Pushdown.

How many sets and reps should I do for the Straight Bar Pushdown?

A typical prescription for the Straight Bar Pushdown is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.

Is the Straight Bar Pushdown good for beginners?

Yes. The Straight Bar Pushdown is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.