Arms
Drag Pushdown
A strict triceps isolation movement designed to maximize peak contraction by keeping the bar close to the body.
How to perform.
Follow the sequence — setup is half the lift.
Attach an SZ-bar to a high pulley and stand facing the machine with your feet shoulder-width apart.
Grip the bar on the outer downward-sloping curves with an overhand grip.
Begin with the bar at upper-chest height, keeping your elbows tucked tightly against your ribs.
Push the bar straight down toward your thighs while keeping the bar as close to your torso as possible.
Contract your triceps forcefully at the bottom of the movement where your arms are fully extended.
Control the weight as it returns to the starting position, maintaining the vertical path near your body.
Stop the upward motion once your forearms reach slightly above parallel to the floor.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the elbows to flare outward away from the torso.
- Using momentum or leaning the upper body forward to press the weight.
- Letting the bar drift too far away from the body during the descent.
- Relieving tension by allowing the weight stack to touch between reps.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.