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
Description
A single-arm exercise that targets the triceps using a cable machine.
How to Do Cable One Arm Tricep Pushdown
- 1Setup
Attach a single handle to the high pulley of a cable machine. Stand facing the machine, grasp the handle with an overhand grip, and step back slightly.
- 2Setup
Position your elbow close to your side, forearm parallel to the floor, and upper arm perpendicular to the floor. Lean slightly forward from your hips, keeping your core engaged and back straight.
- 3
Exhale and extend your elbow, pushing the handle straight down until your arm is fully extended. Focus on contracting your triceps at the bottom.
- 4
Inhale and slowly allow the handle to return to the starting position, controlling the movement and feeling the stretch in your triceps. Keep your upper arm stationary throughout.
- 5
Ensure your elbow remains pinned to your side and only your forearm moves. Repeat for the desired number of repetitions, then switch arms.
Tips
- Maintain a stable upper arm: Keep your elbow locked in place against your side to maximize triceps isolation and prevent shoulder involvement.
- Control the eccentric phase: Slowly resist the weight as it returns to the starting position to enhance muscle growth and improve mind-muscle connection.
- Full range of motion: Fully extend your arm at the bottom to achieve a complete triceps contraction and allow a good stretch at the top.
- Vary your grip: Experiment with a neutral grip (palm facing in) if the overhand grip causes wrist discomfort, as both effectively target the triceps.
Common Mistakes
- ×Using too much body English: Avoid swinging your torso or shoulder to move the weight; lighten the load and focus on strict elbow extension.
- ×Flaring the elbow out: Keep your elbow pinned tightly to your side throughout the movement to ensure maximum triceps engagement and reduce shoulder strain.
- ×Not fully extending the arm: Failing to achieve full elbow extension limits triceps contraction; push the handle all the way down until your arm is straight.
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 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
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