Cable Standing One Arm Triceps Pushdown

A unilateral isolation movement that focuses on correcting triceps imbalances and allows for a greater mind-muscle connection.

Exercise Details

Level: Beginner
Body Area: upper
Type: push
Movement: Unilateral

Required Equipment

Cable Machine with Rope Attachment

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 into your side and your other hand on your hip for balance.

Instructions

1. Push the handle down until the arm is fully locked.
2. Squeeze the triceps at the bottom.
3. Slowly return the handle to the start position.
4. Keep your torso stationary.
5. Maintain a neutral spine.

Common Mistakes

1. Moving the elbow away from the body.
2. Rotating the torso.
3. Not reaching full extension.

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