Exercise Guide
How to do a cable reverse grip triceps pushdown(sz-bar)
Master setup, range of motion, and tempo with step-by-step instructions so every rep is more effective and safer.
About cable reverse grip triceps pushdown(sz-bar)
The cable reverse grip triceps pushdown using an SZ-bar focuses on the medial head of the triceps. The underhand grip shifts the emphasis away from the lateral head, providing a unique stimulus for arm growth. This exercise is perfect for finishing a triceps workout, as the cable provides constant tension and the grip allows for a strong, controlled contraction to maximize muscle definition and overall arm thickness.
Stats
Instructions for Proper Form
Setup:
- Cable Machine & Attachment: Position the pulley on the high setting. Attach an SZ-curl bar (sometimes called an EZ-bar) to the high pulley.
- Stance & Grip: Stand facing the machine, about a foot away from the stack. Grasp the SZ-curl bar with an underhand grip (palms facing up) at shoulder-width apart or slightly narrower.
- Arm Position: Keep your elbows tucked into your sides, forearms pointing upwards, holding the bar.
The Lift:
- Extend Arms Downward: Engage your triceps to extend your arms downwards until they're fully straight alongside your body. Your wrists should be in line with your forearms.
- Peak Contraction: Pause briefly at the bottom of the movement, squeezing your triceps.
- Controlled Return: Slowly return your arms to the starting position, resisting the pull of the cable.
Tips:
- Isolate the Triceps: Keep your upper arms stationary, focusing on contracting only the triceps muscle.
- Avoid Swinging: Don't use momentum to push the weight down. The movement should be controlled and deliberate.
- Forearm Position: Keep your forearms vertical throughout the exercise to emphasize the triceps.
- Grip Variation: If an SZ-curl bar is not available, you can use a straight bar or rope attachment.
Common mistakes: Letting the elbows drift away from the torso, failing to achieve a full lockout at the bottom, and using shoulder momentum to push the weight down.
Alternatives
dumbbell incline triceps extension
Performed on an incline bench, this variation puts the triceps under a unique stretch by changing the angle of the upper arm relative to the torso. It primarily targets the long head of the triceps, promoting muscle hypertrophy and definition. The incline position helps stabilize the back and prevents cheating, ensuring that the triceps do the majority of the work throughout.
cable one arm tricep pushdown
The cable one arm tricep pushdown is a fantastic isolation exercise for focusing on each arm individually. By working unilaterally, you can ensure that both triceps are developing equally and correct any strength imbalances. The cable provides constant resistance throughout the extension, allowing for a deep burn and peak contraction, which is essential for building well defined arms and improving lockout strength in presses.
cable pushdown(with rope)
The cable pushdown with a rope is a popular triceps isolation movement performed at a cable station. Using a rope attachment allows for a greater range of motion at the bottom of the movement, where you can pull the ends apart to further contract the triceps. This exercise provides constant tension, which is excellent for building muscle definition and strength in the arms.
cable one arm side triceps pushdown
The cable one arm side triceps pushdown is a versatile isolation exercise that focuses on the lateral head of the triceps. By using a cable machine and working unilaterally, you maintain constant tension throughout the entire range of motion. This specific variation allows for a unique angle of contraction, helping to sculpt the back of the arm and improve overall elbow extension strength.
barbell incline triceps extension
The barbell incline triceps extension is a powerful isolation exercise that specifically targets the long head of the triceps. By lying on an incline bench, you increase the stretch on the muscle at the bottom of the movement, leading to greater hypertrophy. This exercise is excellent for developing the back of the arms and improving lockout strength for other heavy pressing movements.
cable bent overhead tricep extension
The cable bent overhead tricep extension is a highly effective isolation exercise targeting the long head of the triceps. By using a cable machine, you maintain constant tension throughout the entire range of motion. The overhead position provides a deep stretch to the muscle fibers, promoting significant hypertrophy and strength gains while improving elbow stability and overall arm definition for athletes.
cable overhead triceps extension
The cable overhead triceps extension is a premier movement for isolating the triceps, specifically the long head. By positioning the arms overhead, you place the muscle under a significant stretch before contraction. The constant tension provided by the cable system ensures that the triceps are fully engaged throughout the set, leading to improved muscle endurance, thickness, and better lockout strength in various pressing.
dumbbell incline two arm triceps extension
The dumbbell incline two arm triceps extension is a great movement for isolating the triceps under a significant stretch. Performing this on an incline bench changes the angle of resistance, emphasizing the long head of the triceps. This exercise promotes muscle growth and improves overhead strength, which is beneficial for other compound movements. Using dumbbells allows for a natural range of motion that protects the joints.
cable lying triceps extension(low)
The cable lying triceps extension, performed with a low pulley, provides constant tension throughout the entire range of motion. This exercise specifically targets the long head of the triceps, promoting arm thickness and definition. Unlike dumbbells, the cable's resistance remains steady even at the top, ensuring that the muscles are fully engaged from start to finish for optimal growth.
cable reverse grip triceps pushdown(sz-bar)
The cable reverse grip triceps pushdown using an SZ bar focuses on the medial head of the triceps. The underhand grip shifts the emphasis away from the lateral head, providing a unique stimulus for arm growth. This exercise is perfect for finishing a triceps workout, as the cable provides constant tension and the grip allows for a strong, controlled contraction to maximize muscle definition and overall arm thickness.
barbell seated overhead triceps extension
This seated exercise isolates the triceps, particularly the long head, by pressing the weight from behind the head to a full overhead extension. The seated position stabilizes the torso, allowing you to focus entirely on the triceps contraction. It is an effective movement for building arm size and strength while ensuring that the muscles are worked through a full and challenging range of motion.
dumbbell seated triceps extension
Performed while sitting to eliminate momentum, this overhead movement isolates the long head of the triceps. Lowering a dumbbell behind the head provides a deep stretch, which is essential for maximum muscle growth. This exercise helps build arm thickness and improves overhead lockout strength, making it a staple for anyone looking to increase their pressing power and develop well defined arms.
dumbbell one arm tricep extension
This unilateral isolation exercise allows you to focus on one arm at a time, ensuring equal development and strength. By extending the dumbbell overhead, you target the triceps through a full range of motion. It helps fix muscle imbalances and improves elbow stability. Using a single arm also engages the core to maintain an upright posture during the movement.
cable lying triceps extension
The cable lying triceps extension is a highly effective isolation exercise designed to build strength and size in the arms. By using a cable machine instead of free weights, you maintain constant tension throughout the entire range of motion. This movement specifically targets the long head of the triceps, helping to create a well defined look while improving elbow stability and overall pressing power.
barbell lying triceps extension
Commonly known as skull crushers, the barbell lying triceps extension is a premier isolation movement for developing the back of the arms. It places significant load on the triceps, particularly the long and medial heads. By performing this move with a barbell, you can progressively increase weight, leading to significant gains in arm thickness and improved performance in compound movements like the bench press.
machine triceps extension
The machine triceps extension is an isolation exercise designed to strengthen the triceps on the back of the upper arm. Using a machine provides constant tension throughout the entire range of motion, which is ideal for muscle growth. It allows for controlled movement and easy weight adjustments. This exercise is perfect for finishing a workout and achieving a significant pump in the triceps safely.
cable triceps pushdown(SZ bar)
This variation of the triceps pushdown uses an angled SZ or EZ bar. The ergonomic grip reduces wrist strain while allowing for heavy loading. This exercise provides constant cable tension to the triceps, focusing on muscle hypertrophy and strength. It is a fundamental movement for developing the back of the arms, offering a stable and controlled environment for isolation training.
ez-barbell decline triceps extension
Often called skull crushers performed on a decline bench, this exercise targets the long head of the triceps. The decline angle provides a greater stretch and increased range of motion compared to a flat bench. Using an EZ bar reduces wrist strain, allowing for more comfortable and effective isolation of the triceps, leading to significant muscle growth and improved arm thickness.
dumbbell one arm kickback
The dumbbell one arm kickback is a unilateral isolation exercise designed to target the triceps, particularly the lateral and medial heads. By focusing on one arm at a time, you can ensure maximum contraction and address any strength imbalances. This move is perfect for finishing a workout and achieving a deep burn and pump in the back of the arms.
dumbbell triceps kickback
The dumbbell triceps kickback is a classic isolation move aimed at strengthening and toning the back of the arms. By extending the elbow while keeping the upper arm parallel to the floor, you achieve a strong peak contraction in the triceps. This exercise is highly effective for building muscle endurance and definition in the upper arms with controlled movements.
weighted triceps dips
Weighted triceps dips are an advanced version of the standard dip, performed on parallel bars with added weight via a belt. This exercise is a powerhouse for building massive triceps, chest, and shoulder strength. It requires significant upper body stability and control. Adding weight increases the intensity, making it one of the most effective compound movements for upper body muscle hypertrophy.
dips on chair
Chair dips are a versatile bodyweight exercise that effectively targets the triceps, shoulders, and chest. Utilizing a stable chair or bench, this movement involves lowering and raising your body using your arms. It is an excellent choice for home workouts or as a finishing move in the gym, helping to improve upper body endurance and muscle tone without requiring specialized equipment or heavy weights.
barbell incline close grip bench press
This exercise combines the benefits of incline pressing with the triceps focus of a close grip. By pressing on an incline, you target the upper chest, while the narrow hand placement shifts significant load onto the triceps. It is an excellent compound movement for building upper body pressing power, enhancing the size of the arms, and improving lockout strength for standard bench press variations.
kneeling triceps extension
The kneeling triceps extension is an effective isolation exercise that targets the triceps while minimizing the use of momentum from the legs. By kneeling, you lower your center of gravity and place more emphasis on core stability and strict arm movement. This exercise can be performed with cables or weights to build significant overhead triceps strength and enhance the back of the arms.
dumbbell lying triceps extension
The dumbbell lying triceps extension, often called skull crushers, is a premier movement for building triceps mass and strength. By using dumbbells, you ensure that both arms work independently, which helps to correct strength imbalances. This exercise allows for a deep stretch at the bottom and a powerful contraction at the top, targeting all three heads of the triceps muscle effectively.
ez-barbell incline triceps extension
The EZ barbell incline triceps extension, also known as incline skull crushers, targets the long head of the triceps. The incline bench provides a unique angle that increases the stretch on the muscle at the bottom of the movement. Using an EZ bar reduces wrist strain, allowing for a more comfortable and effective workout that builds significant mass and strength in the arms.
dumbbell seated triceps extension
The dumbbell seated triceps extension is an isolation exercise that specifically targets the long head of the triceps. By performing this movement while seated, you provide your back with extra support and minimize the ability to use momentum. Raising the weight overhead creates a deep stretch in the muscle, which is crucial for stimulating hypertrophy and improving overall arm thickness and strength.
cable triceps pushdown(v-bar)
The cable triceps pushdown with a V bar is a classic triceps exercise that focuses on the lateral and medial heads. The V bar attachment allows for a comfortable, neutral grip that facilitates a strong contraction at the bottom of the movement. Using a cable ensures the triceps are under load at all times, making it a highly effective finisher for building arm thickness and lockout power.
smit-machine close grip bench press
The Smith machine close grip bench press is a compound exercise that primarily targets the triceps while also engaging the chest and front shoulders. Using the Smith machine provides a stable, guided path, allowing for better focus on muscle contraction and heavy loading without the need for a spotter. By narrowing the grip, you shift the primary workload to the triceps.
barbell close grip bench press
The barbell close grip bench press is a highly effective compound exercise primarily targeting the triceps brachii, while also engaging the chest and shoulders. By narrowing your hand placement on the bar, you shift the mechanical load away from the pectorals and onto the arms. This variation is essential for building upper body pressing power and enhancing triceps thickness and definition.