One-Arm Cable Pushdown

enums.exercise_tag.STRENGTHenums.exercise_tag.PUSH

exercise_detail.body_part: enums.body_part.TRICEPS

exercise_detail.description

The cable single arm pushdown is an isolation exercise targeting the triceps. It involves extending the elbow to push a cable handle downward using one arm, focusing on the triceps brachii muscle. This exercise helps in building strength and definition in the triceps, enhancing upper arm aesthetics and functional strength.

exercise_detail.how_to_perform

Attach a single handle to the high pulley of a cable machine.
Stand facing the cable machine with feet shoulder-width apart.
Grasp the handle with one hand, palm facing down, and step back slightly to create tension in the cable.
Position your elbow close to your body, bent at about 90 degrees.
Keep your upper arm stationary and extend your elbow to push the handle downward until your arm is fully extended.
Pause briefly at the bottom of the movement, ensuring full contraction of the triceps.
Slowly return to the starting position by bending your elbow.
Repeat for the desired number of repetitions before switching arms.

exercise_detail.what_muscles_work

exercise_detail.primary_muscle:

exercise_detail.tips

Maintain a neutral spine and avoid leaning forward or backward during the exercise.
Focus on keeping your upper arm stationary; only your forearm should move.
Control the movement throughout; avoid using momentum to push the weight down.
Exhale as you push down and inhale as you return to the starting position.
Start with a lighter weight to ensure proper form before increasing resistance.
Keep your wrist straight and avoid bending it during the movement to prevent strain.

exercise_detail.common_mistakes

Using too much weight, leading to momentum-based movement instead of controlled motion.
Allowing the elbow to flare out instead of keeping it close to the body.
Leaning forward excessively, which reduces triceps engagement.
Failing to fully extend the arm at the bottom of the movement.
Not maintaining a straight wrist, causing unnecessary strain.
Using the shoulder to initiate the movement rather than isolating the triceps.
Allowing the cable to pull the arm back too quickly, losing tension in the triceps.
Neglecting to keep the core engaged, resulting in loss of stability.