One-Arm Cable Triceps Pushdown

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Body Part: Triceps

Description

The One Arm Cable Triceps Pushdown is an isolation exercise targeting the triceps brachii muscle. It involves using a cable machine with a single handle attachment to perform a controlled downward extension of the arm, focusing on the triceps.

How to Perform

Attach a single handle to the high pulley of a cable machine.
Stand facing the machine, grasp the handle with one hand using an overhand grip.
Position your feet shoulder-width apart and slightly bend your knees for stability.
Keep your upper arm close to your body and your elbow fixed at your side.
Start with your forearm parallel to the floor, keeping tension on the cable.
Exhale and extend your arm downward by contracting your triceps until your arm is fully extended.
Pause briefly at the bottom of the movement, ensuring full contraction of the triceps.
Inhale and slowly return to the starting position with control, maintaining tension in the triceps.
Repeat for the desired number of repetitions before switching arms.

What Muscles Work

Primary Muscle:

Tips

Maintain a neutral wrist position throughout the exercise to avoid unnecessary strain.
Focus on keeping your elbow stationary to maximize triceps activation.
Avoid using momentum; perform each repetition in a controlled manner.
Keep your core engaged to maintain balance and prevent swaying.
Adjust the weight so that you can perform all repetitions with proper form without compromising technique.

Common Mistakes

Using excessive weight causing momentum to take over instead of controlled movement.
Allowing the elbow to flare out instead of keeping it close to the body.
Leaning too far forward or backward, compromising posture and stability.
Not fully extending the arm at the bottom of the movement, limiting triceps engagement.
Using the shoulder to initiate the movement instead of isolating the triceps.
Bending the wrist instead of keeping it neutral, which reduces triceps activation.
Rushing through the exercise without pausing at the bottom for full contraction.
Letting the cable pull the arm back too quickly, losing tension on the triceps.