How to Do Cable Triceps Extensions with a Bar
Master the cable triceps pushdown with our expert guide. Learn the correct form, avoid common mistakes, and build stronger arms with these step-by-step tips.
How to Perform
- Attach a straight or angled bar to a high pulley and stand facing the machine with your feet shoulder-width apart.
- Grasp the bar with an overhand grip and tuck your elbows tightly into your sides, keeping a slight bend in your knees.
- Push the bar down toward your thighs by fully extending your arms while keeping your elbows pinned in place.
- Squeeze your triceps at the bottom of the movement for a full second to maximize muscle engagement.
- Slowly return the bar to the starting position until your forearms are just above parallel with the floor.
- Maintain a neutral spine and a braced core throughout the entire set to prevent body rocking.
Common Mistakes
- Allowing the elbows to flare outward or drift forward during the repetition.
- Using momentum or leaning over the bar to move the weight.
- Shortening the range of motion by not fully extending the arms at the bottom.
- Letting the weight stack slam between reps due to lack of eccentric control.
Muscles Worked
Primary movers
- Triceps
Stabilizers
- Forearms
- Core
- Anterior Deltoids
Related Guides
- Air Pushdown — Arms
- Alternating Biceps Curls With Dumbbell — Arms
- Alternating dumbbell hammer curl — Arms
Triceps · Arms