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Cable Triceps Pushdown (SZ Bar) animation

How to do the Cable Triceps Pushdown (SZ Bar)

TricepsCableBeginner

The cable triceps pushdown with an SZ bar is one of the most effective isolation movements for building thick, defined triceps because the cable keeps constant tension on the muscle throughout the entire range of motion. Master this beginner-friendly exercise and you will lay the foundation for serious arm strength and size.

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Muscles worked

Primary
Triceps
Secondary
Front deltsChest

Step-by-step

  1. Set the cable pulley to the highest position, attach the SZ bar, and grip it with an overhand grip at shoulder width keeping your elbows pinned tight to your sides.
  2. Stand close to the machine with a slight forward lean at the hips and brace your core to keep your torso stable throughout the movement.
  3. Push the bar down in a smooth arc until your elbows reach full extension and your triceps are completely contracted at the bottom.
  4. Resist the cable on the way back up, controlling the bar until your forearms reach roughly parallel with the floor before initiating the next rep.

Common mistakes

  • Flaring the elbows out to the sides reduces triceps isolation and shifts stress to the shoulders, so keep your elbows locked firmly against your ribcage on every rep.
  • Using too much weight causes the shoulders to roll forward and the back to round as you compensate, so select a load that allows full extension with a rigid torso.
  • Cutting the range of motion short by stopping before full elbow extension leaves gains on the table, so consciously squeeze and lock out the triceps completely at the bottom of every rep.

Pro tip — At the bottom of each rep, rotate your wrists very slightly outward as you lock out to maximize lateral head activation and get a sharper, more complete triceps contraction than a neutral finish alone provides.

Sets & reps by goal

Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps

Rest: 60–90 sec between sets.

More Triceps exercises

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