Straight Bar Tricep Extension

The straight bar tricep extension, often performed on a cable machine, is an isolation exercise that targets the triceps. It emphasises the long head of the triceps and allows for constant tension throughout the movement. This exercise is effective for developing tricep size and definition.

How to Perform

1. Attach a straight bar to a high pulley on a cable machine.
2. Stand facing the machine, grasp the bar with an overhand grip (palms down), hands shoulder-width apart.
3. Tuck your elbows close to your sides and keep your upper arms stationary.
4. Extend your elbows to press the bar down until your arms are fully extended.
5. Slowly return the bar to the starting position with control.

Coaching Cues

• Keep your elbows locked in place — don’t let them flare or drift forward.
• Focus on squeezing the triceps at the bottom of each rep.
• Maintain a neutral spine and avoid leaning too far forward or backward.
• Use a full range of motion for optimal engagement.