Cable Standing One Arm Tricep Pushdown (Overhand Grip)

Description

How to Do Cable Standing One Arm Tricep Pushdown (Overhand Grip)

1. 1
   Setup

   Set the cable pulley to a high position, around shoulder height or slightly higher, and attach a single D-handle. Select an appropriate weight for one-arm execution.

2. 2
   Setup

   Stand facing the cable machine with your feet shoulder-width apart, a slight forward lean from your hips, and your core engaged. Grasp the handle with an overhand grip (palm facing down), keeping your elbow tight to your side.

3. 3

   Keeping your upper arm stationary and elbow tucked close to your torso, exhale as you extend your forearm downwards, pushing the handle until your arm is fully extended. Focus on squeezing your tricep at the bottom of the movement.

4. 4

   Inhale as you slowly and in a controlled manner allow the handle to return to the starting position, letting your forearm come back up until it's parallel to the floor, feeling the stretch in your tricep.

5. 5

   Repeat for the desired repetitions on one arm, then switch arms and perform the same number of repetitions.

Tips

• Keep your elbow pinned to your side throughout the movement to maximize tricep isolation and prevent unnecessary shoulder or back involvement.
• Control the eccentric (upward) phase of the movement, allowing the tricep to fully stretch before initiating the next pushdown to enhance muscle growth.
• Avoid using momentum or leaning your body excessively; the movement should originate solely from the elbow joint, with a stable core.
• Maintain a neutral wrist position, keeping it straight rather than flexed or extended, to ensure proper force transfer and prevent wrist strain.

Common Mistakes

• ×Using too much body English: Leaning back or swaying to move the weight reduces tricep activation; reduce the weight and focus on strict elbow extension.
• ×Flaring the elbow out: Allowing your elbow to move away from your side shifts tension away from the triceps and onto the shoulder; keep your elbow locked in position close to your torso.
• ×Not fully extending the arm: Failing to reach full elbow extension at the bottom limits tricep contraction; ensure a complete lockout to maximize muscle engagement.