Single-Arm Cable Pushdown

oec:single-arm-cable-pushdown

A unilateral cable isolation exercise targeting the triceps brachii through elbow extension.

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Also called: Single-Arm Cable Triceps Pushdown, One-Arm Cable Pushdown, Single-Arm Triceps Pushdown, Cable One-Arm Pushdown

How to do it

Set the cable pulley to a high position and attach a single D-handle.
Stand facing or slightly angled to the cable stack with feet hip-width apart and knees slightly bent.
Grasp the handle with a pronated or neutral grip, pull the elbow tight against your side, and brace your core.

Keep your upper arm pinned to your ribcage and extend your elbow downward until your arm is fully straight.
Squeeze your triceps forcefully at full lockout for a brief pause.
Control the weight back up by bending at the elbow until your forearm reaches approximately parallel or slightly above.
Complete the desired repetitions, then switch hands and repeat for the opposite arm.

Exhale as you push down to full extension, and inhale as you return the handle to the top.

Allowing the upper arm to swing forward and backward during repetitions.: Keep the upper arm locked vertically at your side throughout the set.
Leaning over the handle and using bodyweight to push the load down.: Maintain an upright, braced posture and reduce the load if necessary.
Cutting the range of motion short at either the bottom or top.: Fully extend the elbow at the bottom and allow a deep stretch at the top without your elbow drifting.

Avoid hyperextending or forcefully snapping the elbow into extension under heavy loads.

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