A single-arm cable triceps pushdown extends the elbow against an overhead pulley to isolate the triceps. It emphasizes controlled elbow extension on one side at a time.
How to do the Single Arm Triceps Pushdown (Cable)#
- Attach a single-handle to the high pulley and select an appropriate weight; stand facing the machine with feet about hip-width apart.
- Grasp the handle with one hand and bend your elbow so your forearm starts near-parallel to the floor.
- Keep your upper arm fixed at your side and move only at the elbow joint.
- Drive the handle down by straightening your elbow until the arm is fully extended.
- Return the handle to the start position with a slow, controlled motion and repeat for the set before switching arms.
Muscles worked#
Common mistakes#
- Allowing the elbow to move away from the side.
- Using torso lean or body swing to force the weight down.
- Failing to fully extend the elbow at the bottom.
- Bending or collapsing the wrist during the press.
