Single Arm Cable Tricep Pushdown
Starting Posture
Stand facing the cable machine with your feet shoulder-width apart, knees slightly bent. Hold the handle of the cable attachment with one hand, keeping your elbow close to your body and your forearm parallel to the ground.
How to Exercise
Begin by performing 2 warm-up sets with light weight to prepare your muscles. Then, for the working sets, use the partial-partial-full technique - start by doing partial reps, only bending your elbow to about 90 degrees, then do partial reps from 90 degrees to full extension, and finally do full reps with a complete range of motion. Focus on squeezing your tricep at the bottom of each rep.
Breath Control
Exhale as you push the handle down and inhale as you release it back up to the starting position.
Common errors
Common errors include flaring out the elbow, using too much weight, or not fully extending the arm at the bottom of the movement. Be mindful of these mistakes and correct them to maximize the benefits of the exercise.
Weights
Use a weight that allows you to perform the partial-partial-full technique with proper form. Start with a lighter weight if you are new to the exercise and gradually increase as you build strength.
Grips
Use an overhand grip on the handle, keeping your wrist neutral throughout the movement. Avoid gripping too tightly, as this can restrict blood flow to the muscles.
Variations
For added challenge, try using different attachments such as a rope or straight bar. You can also perform the exercise with both arms simultaneously for a different stimulus on the triceps.
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Keep your core engaged and avoid leaning forward or backward during the exercise. Make sure to maintain proper form throughout the movement to target the triceps effectively. Adjust the weight accordingly to challenge yourself without compromising form.
Cautions
Avoid using momentum to swing the weight up and down, as this can put strain on your joints and reduce the effectiveness of the exercise. If you experience any pain or discomfort, stop immediately and consult a fitness professional.