Cable Single-Arm Triceps Pushdown

oec:cable-single-arm-triceps-pushdown

An isolation exercise that uses a high cable pulley to extend the elbow and train the triceps unilaterally.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: One Arm Triceps Extensions on Cable, Single-Arm Cable Triceps Extension, Cable Single-Arm Triceps Extension, Single-Arm Cable Pushdown, One-Arm Cable Pushdown, Cable Triceps Press

How to do it

Setup

Set the cable pulley to its highest position and attach a single D-handle or grip the cable end.
Stand facing the pulley with feet in a stable, staggered stance and a slight forward lean at the hips.
Grasp the handle with one hand and pin your upper arm close to your torso with the elbow bent to roughly 90 degrees.

Movement

Keep your upper arm stationary against your flank and push the handle downward by extending your elbow.
Contract your triceps forcefully at full elbow lockout.
Bend your elbow under control to return the cable to the starting position without allowing the upper arm to swing forward.
Complete the desired repetitions on one arm, then repeat on the opposite side.

Breathing

Exhale as you push down and fully extend the elbow; inhale as you control the handle back up to the start.

Cues

Pin your elbow to your side.
Move only your forearm.
Lock out and squeeze.

Common faults

Swinging the upper arm forward and back to gain momentum.: Keep the upper arm glued to your ribs throughout the movement so only the elbow flexes and extends.
Letting the shoulder roll forward or elevate during the press.: Set your shoulder blade down and back before starting the repetition.
Cutting the eccentric phase short.: Allow your elbow to achieve at least 90 degrees of flexion on each repetition before pushing back down.

Muscles

Triceps brachii prime mover
Anconeus synergist
Front deltoid stabilizer
Rectus abdominis stabilizer
Obliques stabilizer

Joints

Elbow: Flexion, Extension
Shoulder: Isometric stabilization

Details

Movement: Elbow extension isolation
Modality: Hypertrophy, Strength
Mechanics: isolation
Force: push
Laterality: unilateral
Kinetic chain: open
Level: beginner
Equipment: Cable machine
Record: Repetitions and Load
Load: external, weight stack

variation of Cable Triceps Pushdown
substitute for Cable Triceps Pushdown
substitute for Single-Arm Cable Pushdown
substitute for Cable Rope Triceps Pushdown

Sources

wger: One Arm Triceps Extensions on Cable (CC-BY-SA-4.0)
wger: Cable Triceps Press, by Shiladree (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

cable-single-arm-triceps-pushdown.json