How to do the Triceps Pushdown (Bar)
- Stand facing the cable machine, gripping the bar with an overhand grip.
- Step back until you feel a gentle pull on the cable, creating tension.
- Press the bar down, straightening your arms and keeping your upper arms still.
- Slowly release the bar back to the starting position, controlling the movement.
Full technique — 7 steps
- Stand facing the machine with a straight bar attached at the high pulley.
- Grip the bar overhand at about shoulder width and step back to tension the cable.
- Set your upper arms by your sides with elbows bent and the bar near lower chest height.
- Keep your torso upright with a slight forward lean and wrists straight under the bar.
- Press the bar straight down by extending your elbows until your arms are fully straight.
- Finish with the bar near your thighs without letting your shoulders roll forward.
- Let the bar rise back up until your forearms are folded and elbows stay pinned in place.
Common mistakes
- Elbows drifting forward each rep
- Shoulders rocking the weight down
- Stopping short of full extension
- Wrists curling under the bar
- Leaning bodyweight onto the handle
Form cues
- Pin elbows to sides
- Straighten arms completely
- Keep shoulders quiet
- Bar finishes near thighs
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
- Dumbbell Overhead Triceps Extension Harder
- Dumbbell Skull Crusher Harder
Resistance bands
- Resistance Band Overhead Triceps Extension Same level
- Single Arm Resistance Band Triceps Pushdown Same level
Machine
- Ski Erg Triceps Extension Same level
- Ski Erg Triceps Pushdown Same level
Kettlebell
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- This exercise Triceps Pushdown (Bar)
- Harder Cable Overhead Triceps Extension (EZ Bar)
- Harder Barbell Skull Crusher
Quick answers
What muscles does the Triceps Pushdown (Bar) work?
Primary: Triceps 10/10.
When should I do the Triceps Pushdown (Bar) in a workout?
Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.
How many sets and reps of the Triceps Pushdown (Bar)?
Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.
What can I do instead of the Triceps Pushdown (Bar)?
Dumbbells: Dumbbell Overhead Triceps Extension, Dumbbell Skull Crusher. Resistance bands: Resistance Band Overhead Triceps Extension, Single Arm Resistance Band Triceps Pushdown. Machine: Ski Erg Triceps Extension, Ski Erg Triceps Pushdown. Kettlebell: Kettlebell Overhead Triceps Extension, Kettlebell Skull Crusher.
What is a harder version of the Triceps Pushdown (Bar)?
Cable Overhead Triceps Extension (EZ Bar) (Beginner), Barbell Skull Crusher (Intermediate).
