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
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Cable One Arm Tricep Pushdown
Cable Standing One Arm Tricep Pushdown (Overhand Grip)
Upper Arms · Triceps Brachii · Cable
Cable Single Arm Triceps Pushdown (Rope Attachment)
Upper Arms · Triceps Brachii · Cable
Cable Pushdown
Upper Arms · Triceps Brachii · Cable
Cable One Arm Side Triceps Pushdown
Upper Arms · Triceps Brachii · Cable
Description
A single-arm exercise that targets the triceps using a cable machine.
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How to do Cable One Arm Tricep Pushdown
- 01Setup
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.
- 02Setup
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.
- 03
Exhale and extend your elbow, pushing the handle straight down until your arm is fully extended. Focus on contracting your triceps at the bottom.
- 04
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.
- 05
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.
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Get Ellim — FreeQuestions
What muscles does Cable One Arm Tricep Pushdown work?
Cable One Arm Tricep Pushdown primarily targets Triceps Brachii.
Is Cable One Arm Tricep Pushdown good for beginners?
Cable One Arm Tricep Pushdown is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Cable One Arm Tricep Pushdown?
You need Cable to perform Cable One Arm Tricep Pushdown. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Cable One Arm Tricep Pushdown?
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.
What are common mistakes when doing Cable One Arm Tricep Pushdown?
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.
Related exercises
Cable Pushdown (with rope attachment)
Upper Arms · Triceps Brachii · Cable
Cable High Triceps Extension
Upper Arms · Triceps Brachii · Cable
Cable Alternate Triceps Extension
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Cable Lying Triceps Extension
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Assisted Standing Triceps Dip
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Bodyweight Kneeling Push-up Row
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Free · iPhone only · Available on the App Store