Arms · Triceps extension
Bar Triceps Pushdown
The Bar Triceps Pushdown mainly trains your triceps. Also working: forearms.
One cable
Stable
How to do it
- Stand close to the machine and bring the bar down to chest height
- Elbows against your ribs, shoulders down
- Push the bar down to your thighs
- Return slowly until your forearms are just above parallel to the floor
Coach’s tip
You can move more weight with a bar than with the rope because your hands are fixed: good for heavy sets. The V-bar is easier on the wrists. If the weight almost lifts you off the floor: step one foot back and lean slightly over the bar.
Setup
Pulley
Pulley at the top
Grip
Short straight bar, V-bar or EZ bar, overhand grip
Load
One cable
You need
one of: Short straight bar, Triceps V-bar, EZ bar
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (triceps extension). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Bar Triceps Pushdown work?
Mainly the triceps. The forearms help.
How do I set up the cable machine for the Bar Triceps Pushdown?
Pulley: Pulley at the top. Grip: Short straight bar, V-bar or EZ bar, overhand grip.
What can I do instead of the Bar Triceps Pushdown?
For the same movement: Rope Triceps Pushdown, Overhead Triceps Extension and Cross-Cable Triceps Extension. In DCFT you swap with one tap.
DCFT
The Bar Triceps Pushdown in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.