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 Fit 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.