Why use an SZ-bar instead of a straight bar?

The angled grips of an SZ-bar reduce strain on the wrists and mimic a more natural hand position during the pushdown.

How does the rocking motion benefit the triceps?

The slight backward pull at the bottom increases the activation of the triceps' long head by adding a small degree of shoulder extension.

You should feel the most intense burn in the back of your upper arms, particularly as you lock out the elbows.

Master the rocking triceps pushdown with an SZ-bar. Learn correct form, avoid common mistakes, and maximize arm growth with this expert guide.

Attach an SZ-bar to a high pulley and stand facing the machine with your feet shoulder-width apart.
Grip the outer angled portions of the bar using an overhand grip and tuck your elbows tightly into your ribs.
Press the bar down by extending your elbows until your arms are fully locked out at the bottom.
As you reach the bottom of the movement, slightly pull the bar back toward your thighs to increase the contraction.
Slowly reverse the motion, allowing the bar to rise back to the starting position while keeping your upper arms stationary.
Maintain a slight forward lean from the hips throughout the entire set to allow for a full range of motion.

Triceps · Arms