Bar Press Down (Cable)
The Cable Bar Press Down is an isolation exercise performed on a cable machine that targets the triceps muscles at the back of the arm. By pressing a straight bar attachment downward, you strengthen the triceps for better arm definition and improved lockout strength in pressing movements.
Since the triceps are often pre-fatigued from chest or shoulder workouts, the AI analyzes your recent training volume to determine if your triceps are sufficiently recovered for this isolation work. It tracks your RPE and performance drop-off to auto-adjust weight, ensuring you reach true muscle failure without compromising elbow health. If you report wrist pain, the app can instantly suggest alternatives like rope attachments or neutral grip variations based on your feedback history.
Form Cues
- Pin your elbows tightly against your sides throughout the entire movement
- Keep your wrists straight and aligned with your forearms
- Squeeze your triceps hard at the bottom of the movement for a full second
- Control the weight slowly as you return the bar to chest level
- Maintain a slight forward lean from the hips with your core engaged
- Don't let your elbows drift forward or flare outward away from your body
- Don't use momentum or swing your torso to move the weight
- Don't allow your wrists to curl upward or bend backward under the load
- Don't hunch your shoulders up towards your ears
- Don't cut the range of motion short; go to full extension
Common Mistakes
- Flaring elbows outward
- Using excessive momentum
- Bending or curling wrists
- Rounding the shoulders forward
- Shortening the range of motion
Muscles Worked
This exercise primarily isolates the lateral and medial heads of the triceps brachii, which are essential for arm size and the final lockout phase of bench presses and overhead presses. The forearms are also engaged isometrically to maintain a strong grip on the straight bar throughout the set.
Primary
Secondary
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