Cable One Arm Side Triceps Pushdown
Isolate and strengthen your triceps with the Cable One Arm Side Triceps Pushdown. This focused exercise builds upper arm definition and power using a
Description
A single-arm exercise primarily targeting the triceps, with secondary benefits to the shoulders and chest muscles
How to Do Cable One Arm Side Triceps Pushdown
- 1Setup
Stand sideways to a cable machine, with the cable set to a high pulley position. Grab a single D-handle with the hand farthest from the machine, palm facing your body.
- 2Setup
Step away slightly to create tension, keeping your elbow tucked close to your side and your upper arm perpendicular to the floor. Lean slightly into the machine for stability.
- 3
Inhale, then exhale as you extend your elbow, pushing the handle straight down until your arm is fully extended. Focus on contracting your triceps.
- 4
Hold the contraction briefly, then slowly and with control, allow the handle to return to the starting position as you inhale, resisting the weight.
- 5
Ensure your upper arm remains stationary throughout the movement; only your forearm should move.
Tips
- Maintain a stable torso and avoid swinging your body to generate momentum; the movement should be controlled by your triceps.
- Keep your elbow tucked tightly to your side throughout the entire range of motion to maximize triceps engagement and prevent shoulder involvement.
- Focus on a strong triceps squeeze at the bottom of the movement, imagining you're trying to "lock out" your elbow without hyperextending it.
- Use a lighter weight initially to perfect your form and muscle connection before increasing resistance.
Common Mistakes
- ×Using too much body English: Avoid leaning or swinging your torso to move the weight; instead, keep your core braced and focus on isolating the triceps by only moving the forearm.
- ×Flaring the elbow out: Prevent your elbow from moving away from your side during the pushdown; keep it pinned to your ribcage to ensure maximum triceps activation.
- ×Not fully extending the arm: Ensure you achieve full elbow extension at the bottom of the movement to get a complete triceps contraction, rather than stopping short.
Variations
Cable Standing One Arm Tricep Pushdown (Overhand Grip)
Isolate your triceps with the Cable Standing One Arm Tricep Pushdown. Build strength and definition by extending your arm against resistance.
Cable Single Arm Triceps Pushdown (Rope Attachment)
Target your triceps with the Cable Single Arm Triceps Pushdown. This isolation exercise builds strength and definition by focusing on one arm at a time.
Cable Pushdown
Target your triceps with the cable pushdown! This isolation exercise effectively builds upper arm strength and definition.
Cable One Arm Tricep Pushdown
Isolate and strengthen your triceps with the cable one-arm pushdown. This exercise effectively targets the triceps brachii for improved arm definition and
Related Exercises
Cable Pushdown (with rope attachment)
Master the cable pushdown with a rope attachment to sculpt strong, defined triceps. This exercise maximizes muscle activation and range of motion.
Cable High Triceps Extension
Sculpt strong triceps with the Cable High Triceps Extension. This isolation exercise effectively targets all three heads for defined, powerful arms.
Cable Two Arm Tricep Kickback
Strengthen your triceps with the Cable Two Arm Tricep Kickback. This isolation exercise effectively targets all three heads of the triceps for sculpted
Cable Lying Triceps Extension
Build strong, defined triceps with the Cable Lying Triceps Extension. This isolation exercise targets all three heads, promoting arm strength and
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
Track Cable One Arm Side Triceps Pushdown in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free