Triceps PushDown with Cable (Bent Bar) for Wide and Narrow Grip

• Attach an angled bar to the top pulley of a cable machine.

• Stand upright with feet shoulder-width apart and knees slightly bent. Grip the bar with a narrow grip.

• Keeping your upper arms stationary near your sides, extend your forearms to push the bar downwards.

• Focus on moving from the elbow joint rather than the shoulders. Keep elbows tucked in.

• Push until your arms are fully extended, but do not lock out your elbows. Squeeze your triceps at the bottom.

• Slowly allow the bar to return to the starting position by bending at the elbows. Maintain tension on triceps.

• Breathe out as you push down, breathe in as you return to the start.

• Maintain proper posture and keep your torso still throughout the movement.

• You can also perform pushdowns using a rope attachment or on a low pulley row machine.

• Triceps pushdowns are an excellent isolation exercise for building arm strength and definition.

2ND movement

• Repeat all of the steps above but this time with a wider grip. This will require to separate your elbows a little further from your body.