Cable Bar Pushdown

How to do it

1. Set the pulley to the highest position and attach a straight bar, then grip it overhand at shoulder width.
2. Step close to the stack and tuck your elbows tight against your ribs with your forearms parallel to the floor.
3. Press the bar straight down by extending your elbows fully, keeping the upper arms locked in place.
4. Squeeze the triceps hard at the bottom with the arms straight and the bar near your thighs.
5. Let the bar travel back up slowly over 2 seconds, stopping when your forearms are parallel to the floor.
6. Repeat for 10 to 15 reps, keeping a tall torso and avoiding any forward lean to muscle the bar down.

Common mistakes

• Letting the elbows flare forward and away from the ribs, turning the lift into a chest-driven press.
• Leaning the torso forward to push down with bodyweight, which steals load from the triceps.
• Cutting the lockout short, missing the strongest contraction at the bottom of the movement.
• Bouncing the weight up at the top instead of controlling the return, throwing away half the working set.