Cable Reverse Grip Triceps Pushdown (Sz-Bar) (With Arm Blaster) 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Cable Machine
Fitness Level
Advanced
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Cable Reverse Grip Triceps Pushdown (SZ-Bar) with Arm Blaster is an isolation exercise designed to effectively target the triceps while also engaging the forearms as a secondary muscle group. Performed using a cable machine with an SZ-bar attachment, this variation employs a reverse (underhand) grip to shift the angle of resistance, emphasizing the long head of the triceps and enhancing muscle engagement. The inclusion of an arm blaster helps to lock the elbows in place, minimizing momentum and promoting strict form for maximum triceps activation. Ideal for refining arm definition and building pushing strength, this exercise offers a controlled, focused movement that’s perfect for both beginners and advanced lifters seeking to isolate and strengthen the triceps.
How to Perform
Set up the equipment by attaching a small SZ-bar (or straight bar) to the upper pulley of a cable machine. Make sure the weight is adjusted according to your fitness level.
Stand upright facing the machine, positioning your feet hip- to shoulder-width apart. Keep a slight bend in your knees to support balance and posture.
Put on the arm blaster to stabilize your upper arms and lock your elbows into place. This helps isolate the triceps and prevents swinging or using momentum.
Take an underhand grip on the SZ-bar, with your palms facing upward and your hands spaced about shoulder-width apart. Your wrists should stay neutral, not bent, throughout the movement.
Keep your elbows tucked in close to your torso and avoid moving your upper arms as you perform the exercise — only your forearms should be active.
Engage your core, exhale slowly, and press the bar downward in a controlled motion by straightening your elbows completely, contracting your triceps at the bottom.
Pause briefly once your arms are fully extended and your triceps are fully engaged. This moment of contraction is key for muscle activation.
Inhale and return the bar to the starting position with control, allowing your forearms to rise slowly until they are nearly parallel to the floor — but without letting the weight stack rest.
Repeat the movement for the desired number of repetitions, focusing on form and consistent tempo throughout the set.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your abdominal muscles slightly contracted throughout the exercise to help stabilize your spine and protect your lower back.
Maintain an upright posture, with your chest lifted and shoulders gently pulled back — avoid leaning forward or arching your back.
As you push the bar down, focus on tightening your triceps at the end of the movement. That squeeze at the bottom helps maximize muscle engagement.
Don’t swing or jerk the weight down — move slowly and with purpose to prevent using other muscles or momentum.
Control the motion during both phases — press the weight down smoothly, and let it rise back up with the same control. Never let it snap back up or drop too fast.
How Not to Perform
Don’t let your elbows flare outward
Keep them close to your sides. When your elbows drift away, other muscles like the shoulders and chest take over, reducing triceps engagement.
Avoid using momentum or swinging your torso
Rocking your body or using speed to push the bar down shifts the focus away from the triceps and increases the risk of injury to your back or shoulders.
Don’t let the weight pull your arms up too quickly
Controlling the movement on the way up (eccentric phase) is just as important as pushing down. Letting the weight yank your arms up can strain your elbows and reduce effectiveness.
Avoid locking your knees or arching your back
Stay relaxed and grounded with a slight bend in your knees. Locking out or leaning too far back shifts tension and may cause lower back strain.
Don’t grip the bar too tightly
Squeezing the bar hard can tire out your forearms early. Maintain a firm but relaxed grip to keep the focus on your triceps.
Don’t use a bar that's too wide or narrow for your build
The wrong grip width can stress your wrists or shoulders. Adjust hand placement so your wrists stay straight and aligned with your elbows.
Avoid rushing through reps just to finish
Fast, careless reps reduce time under tension. Focus on a slow, steady pace for both the downward and upward phases to fully activate the triceps.
Don’t neglect your breathing
Holding your breath increases tension in your body. Exhale as you press down and inhale as you return to the start to stay relaxed and controlled.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
