One Arm Triceps Pushdown
Overview
How to do it
- 1
Set Up the EquipmentFasten a single handle to the high pulley of a cable machine.Choose a load that lets you move with control.
- 2
Position YourselfStand with your feet about shoulder-width apart for stability.Hold the handle with an overhand grip, palm facing down.Keep your elbow tucked near your torso and your knees slightly bent.
- 3
ExecutionExhale as you press the handle downward by fully extending your elbow.Keep your wrist neutral and do not let it bend during the movement.Lower the handle until your arm is fully extended but not locked out.Hold briefly at the bottom to increase triceps activation.Inhale as you return slowly to the start with control.
- 4
RepeatComplete the planned number of repetitions, then switch arms.
Form tips & common mistakes
Keep a neutral spine and do not lean forward or backward.
Hold your elbow still so the triceps do the work.
Move with control instead of using momentum.
Brace your core to help stabilize your body.
Adjust the weight so you can keep proper form for the full set.
Benefits
Helps build stronger, more defined triceps.
Helps correct differences between the left and right arms.
Supports a toned and sculpted appearance.
Builds triceps strength for better performance in bench presses, push-ups, and overhead presses.
Stronger triceps help stabilize the elbow and reduce joint strain.
Muscles worked
Triceps
