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Straight Bar Triceps Pushdown
Exercise Description:
The straight bar triceps pushdown is a cable isolation exercise that targets the triceps brachii, especially the lateral and medial heads. Performed on a cable machine using a straight bar attachment, this movement allows for controlled, high-tension loading with minimal shoulder involvement, making it ideal for strict triceps development.

Benefits:

Emphasizes lateral and medial triceps heads, which contribute to overall arm width and thickness

Great for progressive overload with consistent resistance throughout the range of motion

Ideal for lifters dealing with elbow discomfort during heavier compound pressing

“Cable pushdowns with a straight bar demonstrate high levels of EMG activation in the lateral head of the triceps.” — Boren K, International Journal of Sports Physical Therapy

Variations:

Reverse-Grip Straight Bar Pushdown – targets the medial head with more forearm involvement

V-Bar Pushdown – shifts some emphasis to the long head

Drop Sets or Slow Eccentrics – for hypertrophy and time under tension

Single-Arm Pushdown (using D-handle) – for isolateral focus and symmetry

How-To Perform:

Attach a straight bar to a high pulley on a cable machine.

Stand close to the stack with feet shoulder-width apart and knees slightly bent.

Grip the bar overhand (palms down), just outside shoulder width.

Pull the bar down until your elbows are bent at 90 degrees, tucked into your sides.

Extend your arms straight down, locking out fully at the bottom and squeezing your triceps.

Slowly return to the starting position under control — do not let elbows flare out.

Pro Tip:
Avoid leaning too far forward or using momentum. For maximum tension, keep your elbows pinned and wrists neutral throughout the movement.