Movement overview

The One-Arm Triceps Cable Pushdown is an isolation exercise targeting the triceps brachii muscle. It is performed using a cable machine with a single handle attachment, allowing for unilateral training to correct muscle imbalances and enhance arm symmetry.

Step-by-step cues

1. Attach a single handle to the high pulley of a cable machine.
2. Stand facing the 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 upper arm close to your body and keep your elbow fixed at your side.
5. Exhale and push the handle down by extending your elbow until your arm is fully straightened.
6. Pause briefly at the bottom of the movement, ensuring full contraction of the triceps.
7. Inhale and slowly return to the starting position with control, allowing your elbow to bend.
8. Repeat for the desired number of repetitions before switching arms.

Technical tips

• Keep your core engaged and maintain a slight bend in your knees for stability.
• Avoid using momentum; focus on controlled movements to maximize muscle engagement.
• Ensure your wrist remains neutral throughout the exercise to prevent strain.
• Concentrate on squeezing the triceps at the bottom of each repetition for optimal contraction.
• Perform the exercise in front of a mirror if possible to monitor form and prevent elbow flare.