Difficulty level: Beginner
Target Muscle: Triceps
Equipment: Cable
Instructions for proper form
Stand in front of a cable machine with your feet shoulder-width apart. Attach a straight bar to the high pulley. Grip the bar with an underhand (supinated) grip, ensuring your palms face up. Start with your elbows close to your body and bent at a 90-degree angle. Keeping your elbows stationary, push the bar down by straightening your arms fully and engaging your triceps. Pause briefly when your arms are fully extended, then slowly return to the initial position while maintaining control.
Common mistakes to avoid
Avoid using your back to help push the bar down; keep your upper body still. Don’t flare your elbows out to the sides; they should remain close to your torso throughout the movement. Avoid letting the weight stack touch down completely between reps, as this can reduce tension on the triceps.
Benefits
Specific benefits of the exercise
This exercise isolates the triceps, emphasizing the triceps brachii, which helps in building strength and definition in the upper arms. It also improves overall arm stability and functionality.
Expected results and timeframe
With consistent practice, users can expect to see increased tricep muscle size and tone in about 4-6 weeks, depending on overall workout regimen and nutrition..
Who this exercise is best for
This exercise is particularly beneficial for beginners looking to add strength and size to their triceps, as well as anyone focused on bodybuilding or enhancing arm aesthetics.
Scientific studies supporting its effectiveness
Research shows that resistance training focused on muscle isolation, such as tricep pushdowns, leads to significant hypertrophy and strength gains in targeted muscle groups, thereby validating the effectiveness of this isolation exercise.
Variations
Beginner modifications
If the full range of motion is challenging, start with lighter weights or try using a resistance band for similar movements. You can also perform the exercise seated to help stabilize your upper body.
Advanced progressions
For advanced practitioners, increase the weight or try using a single-arm attachment to focus on unilateral tricep strength. Incorporating pauses or slow eccentric movements can also enhance difficulty.
Integrations
Complementary exercises
Consider integrating exercises like bench dips, skull crushers, and close-grip bench presses to ensure a well-rounded tricep workout.
Super set recommendations
Pair this exercise with a chest exercise such as the bench press or incline dumbbell press to create a super set that targets both the triceps and chest effectively.
Sample workout routines
A sample routine could include: 1) Warm-up with light cardio; 2) Cable Straight Bar Reverse Grip Tricep Pushdown (3 sets of 10-15 reps); 3) Bench Dips (3 sets of 8-12 reps); 4) Overhead Tricep Extensions (3 sets of 10-12 reps); 5) Cool down with stretching.
Exercise combinations
Combine this exercise with bicep curls for a complete arm workout, alternating between triceps and biceps to enhance muscle engagement and growth.
Best time to do this exercise in your workout
This exercise is best performed towards the end of an upper body workout or after major compound lifts, as it specifically isolates the triceps, allowing these muscles to be thoroughly worked while they are still fresh.