Cable Triceps Pushdown – Straight Bar

Learn how to do Cable Triceps Pushdown – Straight Bar with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 3.5 Triceps Cable

Cable Triceps Pushdown – Straight Bar is a Cable exercise that primarily targets the Triceps. It has a MET value of 3.5, meaning a 70 kg person burns approximately 120 kcal in a 30-minute session.

How to Do Cable Triceps Pushdown – Straight Bar

A fundamental triceps isolation exercise performed with a straight bar and overhand grip. Great for building size and strength in all three triceps heads.


Instructions:


  • Stand facing the high pulley with your feet shoulder-width apart.

  • Grab the straight bar with both hands using an overhand (pronated) grip.

  • Keep your elbows tucked to your sides.

  • Push the bar down until your arms are fully extended.

  • Slowly return to the start position with control.


Common mistakes:


  • Moving your elbows away from your body

  • Using your shoulders or leaning forward

  • Letting the bar bounce up

  • Rushing the eccentric phase

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Muscles & equipment

Primary muscleTriceps
EquipmentCable Machine

Calorie Calculator

MET 3.5
Estimated burn
120 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Cable Triceps Pushdown – Straight Bar

Type
Cable exercise
Primary muscle
Triceps
Secondary muscles
None
MET value
3.5
Calories (30 min, 70 kg)
≈ 120 cal
Video quality
4K with male and female demonstrations

More Triceps Exercises

Assisted Dip Machine
MET 4

Assisted Dip Machine

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Bench Triceps Dip
MET 4.5

Bench Triceps Dip

  • Bench
Bench Triceps Dip – Legs Extended
MET 5

Bench Triceps Dip – Legs Extended

  • Bench
Cable Overhead Triceps Extension – Rope (High Pulley)
MET 3.5

Cable Overhead Triceps Extension – Rope (High Pulley)

  • Cable
  • Rope

FAQ: Cable Triceps Pushdown – Straight Bar

What muscles does Cable Triceps Pushdown – Straight Bar work?

Cable Triceps Pushdown – Straight Bar primarily targets the Triceps.

How do you do Cable Triceps Pushdown – Straight Bar correctly?

A fundamental triceps isolation exercise performed with a straight bar and overhand grip. Great for building size and strength in all three triceps heads.

Is Cable Triceps Pushdown – Straight Bar good for beginners?

Cable Triceps Pushdown – Straight Bar has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Cable Triceps Pushdown – Straight Bar?

Cable Triceps Pushdown – Straight Bar requires: Cable.

What are the benefits of Cable Triceps Pushdown – Straight Bar?

Cable Triceps Pushdown – Straight Bar strengthens the Triceps, builds functional strength using Cable. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Cable Triceps Pushdown – Straight Bar?

Similar exercises to Cable Triceps Pushdown – Straight Bar include Bench Triceps Dip, Bench Triceps Dip – Legs Extended, Dip Machine, Dumbbell Bent Over Kickback. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Cable Triceps Pushdown – Straight Bar better than Bench Triceps Dip?

Both Cable Triceps Pushdown – Straight Bar and Bench Triceps Dip target the Triceps. Cable Triceps Pushdown – Straight Bar uses Cable, while Bench Triceps Dip offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Bench Triceps Dip
MET 4.5

Bench Triceps Dip

  • Bench
Bench Triceps Dip – Legs Extended
MET 5

Bench Triceps Dip – Legs Extended

  • Bench
Dip Machine
MET 4.5

Dip Machine

  • Machine
Dumbbell Bent Over Kickback
MET 3

Dumbbell Bent Over Kickback

  • Dumbbells
Dumbbell Lying Triceps Extension
MET 3.5

Dumbbell Lying Triceps Extension

  • Dumbbells

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