Instructions

1

Stand facing the cable machine with feet shoulder-width apart, knees slightly bent, and core engaged. Position yourself at a distance where the cable is at a slight angle from above.

2

Grip the handle with one hand using a neutral or semi-pronated grip. Keep your arm extended upward with a slight bend in the elbow at the starting position.

3

Slowly lower the handle in a controlled manner by allowing the arm to extend upward and slightly forward, resisting the cable tension throughout the movement. Maintain core stability and avoid rotating the torso.

4

Pull the handle downward and across the body by driving the elbow down and back, retracting the shoulder blade and engaging the latissimus dorsi. Return to the starting position with control, stopping just short of full extension at the top.

PRIMARY MUSCLESLatissimus Dorsi

SECONDARY MUSCLESBiceps, Rhomboids, Trapezius, Posterior Deltoid

EQUIPMENTCable

DIFFICULTYBeginner

Overview

When programming for Latissimus Dorsi growth, the Cable Triceps Pushdown SZ bar stands out as a highly efficient Strength choice. Performing this movement with Cable forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Significantly enhances the structural integrity and power of the Latissimus Dorsi.
Utilizes Cable to create sustained mechanical tension, forcing deep muscle adaptation.

Common Mistakes

Failing to achieve a full range of motion, which drastically limits Latissimus Dorsi engagement.
Using excessive momentum to swing the Cable rather than controlling the eccentric phase.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Latissimus Dorsi.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Latissimus Dorsi and minimize bicep/forearm takeover.

Muscle Anatomy

The primary driver is the Latissimus Dorsi. However, the movement also recruits Biceps, Rhomboids, Trapezius, Posterior Deltoid to maintain control of the Cable.

Exercise Variations

Dumbbell Cable Triceps Pushdown SZ bar
Cable Cable Triceps Pushdown SZ bar
Banded Cable Triceps Pushdown SZ bar

Beginner Tips

If you are new to the Cable Triceps Pushdown SZ bar, focus on mastering the movement pattern with zero weight before adding Cable.

Cable Triceps Pushdown SZ bar