One-Arm Cable Pushdown

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

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

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.