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Cable Triceps Pushdown (SZ-bar)

Cable Triceps Pushdown (SZ-bar)

The Cable Triceps Pushdown (SZ-bar) is a fantastic exercise that targets the triceps muscles. It is performed using a cable machine with an SZ-bar attachment, which provides a stable grip and allows for a variety of hand positions. This exercise primarily works the triceps brachii, located on the back of the upper arm, responsible for extending the elbow joint. The Cable Triceps Pushdown (SZ-bar) is a versatile movement and great for both beginners and advanced lifters. It can be performed with different grips, such as an overhand grip or underhand grip, to target different areas of the triceps. By using a cable machine, it provides constant tension throughout the movement, which is excellent for muscle development. Incorporating the Cable Triceps Pushdown (SZ-bar) into your workout routine can help improve arm strength and definition. Strong triceps not only contribute to aesthetics but also assist in other upper body exercises such as bench press and push-ups. It is essential to maintain proper form and control throughout the exercise to minimize the involvement of other muscle groups. Remember to adjust the cable machine's weight to match your strength level, starting with a weight you can comfortably handle and gradually increasing as you progress. Experiment with different variations and grips to challenge your triceps from various angles. By including the Cable Triceps Pushdown (SZ-bar) in your fitness regimen, you can achieve well-developed, toned triceps and enhance your overall upper body strength.


  • Attach a SZ-bar or straight bar to a high pulley of a cable machine.
  • Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.
  • Grasp the bar with an overhand grip, hands shoulder-width apart.
  • Position your elbows close to your sides with a 90-degree bend in the arms.
  • Keep your back straight, chest up, and core engaged throughout the exercise.
  • Exhale and push the bar down until your arms are fully extended, focusing on contracting your triceps.
  • Pause for a brief moment at the bottom of the movement, squeezing your triceps.
  • Inhale and slowly allow the bar to rise back up to the starting position, maintaining control.
  • Repeat for the desired number of repetitions.
  • Ensure smooth and controlled movements without using momentum or swinging.

Tips & Tricks

  • Start with a weight that allows you to maintain proper form throughout the exercise.
  • Keep your chest up and core engaged to avoid excessive leaning forward during the movement.
  • Focus on squeezing your triceps at the bottom of the movement for maximum muscle activation.
  • Gradually increase the weight or resistance as you get stronger to continuously challenge your muscles.
  • Avoid using excessive momentum or swinging the bar to ensure that your triceps are doing the work.
  • Maintain a controlled and deliberate tempo during both the lowering and lifting phases of the exercise.
  • Consider using different grip variations such as overhand, underhand, or neutral grip to target different parts of the triceps.
  • Utilize a full range of motion, fully extending your elbows at the bottom and squeezing your triceps at the top.
  • Incorporate other triceps exercises into your workout routine to provide variety and target the muscles from different angles.
  • Listen to your body and if you experience any pain or discomfort, adjust the weight or consult with a fitness professional.

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