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.