Straight Bar Tricep Extension Video Guide

Exercise Profile

  • Strength
  • Cable
  • Isolation
  • Push (Bilateral)
  • Beginner
  • None
Triceps Exercises Diagram Target Muscle Group

Exercise Instructions

  1. Attach a straight bar to a cable stack as high as possible and assume a standing position.
  2. Grasp the straight bar with a pronated grip (palms facing down) and lean forward slightly by hinging at the hips.
  3. Initiate the movement by extending the elbows and flexing the triceps.
  4. Pull the handle downward until the elbows are almost locked out and then slowly lower under control back to the starting position.
  5. Repeat for the desired number of repetitions.

Exercise Tips

  1. If you want to keep more tension in the triceps, don’t lock the elbows out entirely.
  2. Imagine there’s a screw running through your elbow and don’t allow them to move in front of the body as you extend at the bottom of the movement.
  3. Experiment with static elbow positioning throughout the lift - some may find that they get a better stretch in the bottom portion of the movement by allowing their elbows to drift behind the body during the eccentric portion of the movement (similar to a drag curl).
  4. Ensure the shoulder blades don’t tilt forward as you extend the elbows.

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21 Comments+ Post Comment

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Posted Fri, 08/11/2017 - 03:20

Is it ok to use a normal overhand grip but have the thumb above the bar rather than below? when below i feel i need to turn the bar and it uses my forearms and limits my tricep activation

JoshEngland's picture
Posted Fri, 08/11/2017 - 10:43

Hi Peter,

Sure, that would be a fine alteration.

Hope this helps!

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Posted Fri, 06/02/2017 - 03:13
Shrikant vyas

cutting programe

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Posted Thu, 01/15/2015 - 21:04

Are these cables safe?

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Posted Wed, 07/23/2014 - 15:51

these are pushdowns....???

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Posted Wed, 06/25/2014 - 00:44

How do i do with a bar or dumbbells ?

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Posted Mon, 09/14/2015 - 05:35

you can do it on a bench press with a bar, hold the bar straight out and lower the bar to your forehead by bending your elbows and then extend back out, keeping your upper arm and body in the same position and only moving your forearms

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Posted Sun, 03/30/2014 - 20:41

That woman in the background is trouble

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Posted Sat, 10/19/2013 - 01:12

Using a rope. Tie both ends of the braided rope to act as grips then attach the rope to the pully in the middle of the rope. Pull down from each end the same as you would for this exercise except pull or 'stretch' the ends apart as you pull down. Its a much more benificial process for working the triceps and getting a good 'burn' feel through them. You'll defiantly know your working your triceps hard with this exercise. **start with lower weight and work your way up to find your optimal weight for the workout**

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Posted Wed, 11/07/2012 - 19:01

Can I substitute the closegrip with skull crushers? Mitch has a great idea there.

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Posted Tue, 08/14/2012 - 18:58

a good substitute would be lying tricep extension or "skull crusher"

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Posted Mon, 07/16/2012 - 17:45

I have dumbbells but no machine, how can I do this excercise using dumbbells?

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Posted Fri, 08/17/2012 - 06:09

not an exact alternative for cable version, but you can do it like the link below in standing position:

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Posted Fri, 05/11/2012 - 20:14

If you dont have any machines or cables, what is the best substitute for this workouy

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Posted Sun, 06/24/2012 - 17:56

do you have dumbells?

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Posted Thu, 04/10/2014 - 09:31
jay house

i sell you some

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Posted Thu, 01/03/2013 - 12:09
Amanda I

use a chair and do chair dips!!! it uses your own weight for resistance!

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Posted Sat, 04/14/2012 - 01:59

Each time I work my triceps they become uncomfortable tight every 1 rep. Is there something I am doing wrong or certain strectch I can do to release this tightness.

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Posted Thu, 04/10/2014 - 09:30
jay house

yep their is something you did wrong put your hand on your shoulder and take it towards your back that will stretch your triceps

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Posted Thu, 04/12/2012 - 13:38

What are your thoughts on using a rope in place of the bar for this exercise?

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Posted Tue, 05/26/2015 - 21:44

I actually prefer using a rope instead of the bar because I feel like it works your triceps a little harder. That and when you use the bar you have to up your weight to make a difference because it's heavier than the rope, making it "easier".