Exercise guide
Cable Triceps Pushdown with SZ-Bar
- Intermediate
- Isolation
- Rep-based
- Shoulders
- Upper arms
The SZ-bar cable pushdown is a premier isolation exercise for the triceps, utilizing an ergonomic angled grip to reduce wrist strain while maximizing tension on all three heads of the muscle.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Attach an SZ-bar (EZ-bar) to a high cable pulley and stand facing the machine.
- Grip the angled outer portions of the bar with an overhand grip, palms facing down.
- Position your feet shoulder-width apart with a slight bend in the knees and lean your torso slightly forward from the hips.
- Tuck your elbows tightly into your ribcage and bring the bar to chest height to start.
How to do it
- Exhale and push the bar down toward your thighs by extending your elbows until your arms are fully straight.
- Squeeze your triceps hard at the bottom of the movement for one second.
- Inhale and slowly control the bar back up to the starting position, stopping when your forearms are just above parallel to the floor.
- Maintain a controlled tempo, taking 2 seconds to return the weight and 1 second to push down.
Form checklist
- Keep your elbows pinned to your sides throughout the entire set.
- Maintain a neutral wrist position; do not let the bar pull your wrists upward.
- Avoid using your body weight or 'leaning' into the push to move the weight.
- Ensure your shoulders stay down and back, away from your ears.
Pro tips
- Focus on the 'mind-muscle connection' by imagining you are pivoting only at the elbow joint like a hinge.
- At the bottom of the rep, try to pull the bar slightly apart to increase the intensity on the lateral head of the triceps.
Make it harder
- Incorporate 'dead-stop' reps by pausing for 2 seconds at the top of the movement to eliminate momentum.
- Perform a 4-second slow eccentric (negative) phase on every repetition.
Frequently asked
- What muscles does the cable triceps pushdown with sz-bar work?
- The cable triceps pushdown with sz-bar primarily targets the triceps, and also works the biceps and forearms as secondary muscles.
- What equipment do you need for the cable triceps pushdown with sz-bar?
- The cable triceps pushdown with sz-bar uses cable.
- Is the cable triceps pushdown with sz-bar good for beginners?
- The cable triceps pushdown with sz-bar is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.