Triceps exercise · cable
Cable Reverse Grip Triceps Pushdown (SZ-Bar) (with Arm Blaster)
The cable reverse grip triceps pushdown (sz-bar) (with arm blaster) is a cable exercise that targets the triceps, with the forearms assisting.
How to do the cable reverse grip triceps pushdown (sz-bar) (with arm blaster)
- Attach a straight bar to the cable machine at the highest setting.
- Stand facing the cable machine with your feet shoulder-width apart.
- Grasp the bar with an underhand grip, palms facing up, and your hands shoulder-width apart.
- Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
- Engage your triceps and slowly push the bar down until your arms are fully extended.
- Pause for a moment at the bottom, then slowly return the bar to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the triceps. The forearms work as secondary muscles. See all triceps exercises or every cable exercise.
