Cable One Arm Tricep Pushdown
Description
The cable one-arm tricep pushdown is a unilateral isolation exercise performed at a high cable pulley with a single-handle attachment. Training one arm at a time exposes and corrects left-right imbalances, allows greater range of motion than the two-arm version, and lets you focus completely on contracting one tricep. It is excellent for building the lateral head of the tricep.
Muscle Group
Equipment Required
Cable One Arm Tricep Pushdown Instructions
- Attach a single-handle (D-handle) to a high cable pulley.
- Stand facing the cable machine with feet shoulder-width apart. Grip the handle with your right hand using an overhand or neutral grip.
- Pin your right elbow against your right side. Your forearm should start parallel to the floor or slightly higher.
- Brace your core and pull your shoulders back. Your free hand can rest on your hip for stability.
- Push the handle straight down by extending only at the elbow. Keep your upper arm completely still.
- Continue pushing until your arm is fully extended. Squeeze your tricep hard for one second at the bottom.
- Slowly let the handle travel back up under control until your forearm is parallel to the floor again.
- Complete all reps on the right side, then switch.
Cable One Arm Tricep Pushdown Form & Visual
Cable One Arm Tricep Pushdown Benefits
- Exposes and corrects left-right tricep strength imbalances
- Allows greater range of motion than the two-arm cable pushdown
- Constant tension throughout the entire range
- Easier to feel the target muscle than during bilateral work
- Builds the lateral head of the tricep heavily
- Easy to load progressively with small increments
Cable One Arm Tricep Pushdown Muscles Worked
- Triceps brachii (especially the lateral head)
- Anconeus
- Forearm extensors (stabilizer)
- Core (anti-rotation)
Cable One Arm Tricep Pushdown Variations & Alternatives
- Two-Arm Cable Tricep Pushdown
- Cable Rope Tricep Pushdown
- Reverse-Grip One-Arm Tricep Pushdown
- Resistance Band Triceps Pushdown
- Cable V-Bar Tricep Pushdown
- Single-Arm Cable Kickback
- Pause Cable Pushdown (1-sec hold at bottom)
