Arms / Beginner / Isolation (single joint)

Straight-Bar Triceps Pushdown

A standing high-pulley pushdown with a straight bar to isolate the triceps.

At a glance

Primary

Triceps

Secondary

Forearms & grip, Abs

Equipment

Cable station

Movement pattern

Elbow extension

Level

Beginner

Type

Arms, Isolation (single joint)

How to do it

1. Attach a straight bar to a high pulley and stand facing the machine.
2. Grip the bar overhand at shoulder width with elbows bent and tucked, bar at chest height.
3. Push the bar down until your arms are fully extended.
4. Let the bar rise back to chest height under control.

Tips

• Keep the elbows at your sides.
• Stand tall.

Common mistakes

• ✗ Leaning over the bar and pushing with body weight.

  Why it hurts: The shoulders and back take over and the elbow is loaded jerkily.

  ✓ Instead: Stand tall, pin the elbows to the sides and move only the forearms.

• ✗ Elbows drifting forward and back.

  Why it hurts: It becomes a press, and the triceps tendon is loaded unevenly.

  ✓ Instead: Keep the upper arms still and use a weight you can hold at full extension.

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