Cable One Arm Triceps Pushdown

A unilateral isolation exercise for the triceps. It allows for a greater focus on muscle contraction and helps correct strength imbalances between arms.

Exercise Details

Level
Beginner
Body Area
upper
Type
push
Movement
Unilateral
Required Equipment
Hi-Lo Cable Machine
Hi-Lo Cable Machine
Target Muscle Groups
Primary
Triceps
Secondary
Back

Setup

Stand facing the cable machine. Hold a single handle with a pronated grip. Keep your elbow tucked firmly into your side.

Instructions

1. Push the handle down until your arm is fully extended.
2. Squeeze the triceps at the bottom.
3. Slowly return to the starting position.
4. Maintain a stationary upper arm.
5. Keep your core engaged.

Common Mistakes

1. Moving the elbow away from the body.
2. Using the shoulder to press.
3. Not reaching full extension.

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