What muscles does the cable triceps pushdown (straight bar) work?

The primary movers are the lateral and medial heads of the triceps brachii, which together drive elbow extension against the cable's resistance. The anconeus acts as a secondary contributor to stabilise the elbow joint throughout the movement.

How many sets and reps should I do for muscle growth?

For hypertrophy, three to four sets of ten to fifteen repetitions per session works well, with a controlled tempo on both the push and the return. Allow one to two minutes of rest between sets and prioritise a full lockout and a slow eccentric over adding load prematurely.

Is this exercise suitable for beginners?

Yes — it is classified as a foundational movement, meaning the technique is accessible without a long learning curve. New lifters should begin with a modest load that allows clean form, particularly keeping the elbows pinned and achieving full extension on every rep.

What are good alternatives if I do not have access to a cable machine?

Overhead dumbbell triceps extensions or close-grip press-up variations train elbow extension using bodyweight or free weights, though they do not replicate the constant tension the cable provides. A resistance band anchored to a high point can approximate the cable pushdown pattern when machine access is unavailable.

Can I use this exercise as part of a push day or arm day programme?

It fits naturally at the end of a push session, after compound pressing work has already fatigued the triceps under heavier load, or as an earlier movement on a dedicated arm day where isolation volume is the primary goal. Either context is valid; adjust your working load accordingly, as residual fatigue from pressing will affect how much weight you can handle.

Cable Triceps Pushdown (Straight Bar)

Upper isolationFoundationalCable MachineStraight Bar

The cable triceps pushdown (straight bar) is an isolation exercise performed at a high cable station, training the elbow-extension pattern through a smooth, constant-tension arc. It targets the lateral and medial heads of the triceps brachii, with the anconeus contributing as a secondary mover. It suits lifters at any level looking to add direct triceps volume, and is a reliable staple in hypertrophy-focused upper-body programming.

How to do it

Stand facing a high cable with a straight bar. Grip overhand, shoulder-width. Elbows pinned to the sides. Start with forearms near vertical. Push the bar down by extending the elbows until arms are fully straight. Pause; squeeze the triceps. Return under control.

Coaching cues

Elbows pinned
Full extension
Pause at lockout
Slow return

Why train it

The cable's constant tension keeps the triceps under load throughout the full range of motion, making it particularly effective for accumulating hypertrophy volume.
The fixed elbow position isolates the triceps cleanly, removing the shoulder and chest contributions that compound pressing movements inevitably recruit.
The straight bar allows a symmetrical, bilateral grip that is straightforward to load and progress, making it well suited to foundational programming.
A controlled return phase provides meaningful eccentric stimulus without requiring complex equipment or technique adjustments.

Common mistakes

Letting the elbows drift away from the sides — pin them firmly to the ribcage throughout every rep to ensure the triceps, not the shoulders, are driving the movement.
Stopping short of full elbow extension — push to a complete lockout and pause there, as cutting the range early reduces tension on the lateral and medial heads at the point of peak contraction.
Using momentum to swing the bar down — keep the torso still and the movement deliberate, as rocking forward transfers load away from the triceps and onto the anterior deltoid.
Rushing the return — let the bar travel back up slowly under control, as a hasty eccentric wastes the hypertrophy stimulus the cable's constant tension provides.

Muscles worked

Primary: Triceps Brachii (Lateral and Medial Heads).

Secondary: Anconeus.

Equipment

Cable MachineStraight Bar

Good for

Hypertrophy

Easier variation

Band pushdown — lighter resistance for beginners.

Similar movements

Frequently asked

What muscles does the cable triceps pushdown (straight bar) work?: The primary movers are the lateral and medial heads of the triceps brachii, which together drive elbow extension against the cable's resistance. The anconeus acts as a secondary contributor to stabilise the elbow joint throughout the movement.
How many sets and reps should I do for muscle growth?: For hypertrophy, three to four sets of ten to fifteen repetitions per session works well, with a controlled tempo on both the push and the return. Allow one to two minutes of rest between sets and prioritise a full lockout and a slow eccentric over adding load prematurely.
Is this exercise suitable for beginners?: Yes — it is classified as a foundational movement, meaning the technique is accessible without a long learning curve. New lifters should begin with a modest load that allows clean form, particularly keeping the elbows pinned and achieving full extension on every rep.
What are good alternatives if I do not have access to a cable machine?: Overhead dumbbell triceps extensions or close-grip press-up variations train elbow extension using bodyweight or free weights, though they do not replicate the constant tension the cable provides. A resistance band anchored to a high point can approximate the cable pushdown pattern when machine access is unavailable.
Can I use this exercise as part of a push day or arm day programme?: It fits naturally at the end of a push session, after compound pressing work has already fatigued the triceps under heavier load, or as an earlier movement on a dedicated arm day where isolation volume is the primary goal. Either context is valid; adjust your working load accordingly, as residual fatigue from pressing will affect how much weight you can handle.

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