One Arm Cable Pushdown

Beginner, Intermediate, Advanced

Overview

The one-arm cable pushdown is an isolation exercise that targets the triceps muscles, helping to build strength and definition in the back of your upper arms. This exercise is performed using a cable machine with a single-hand attachment (D-handle) and is effective for targeting the triceps from various angles..

Steps

1. Set Up the Cable Machine: Attach a single-hand attachment (D-handle) to the high pulley of the cable machine. Adjust the weight stack to a suitable resistance for your fitness level.
2. Stance and Grip: Stand facing the cable machine with your feet shoulder-width apart. Grasp the single-hand attachment with an overhand grip (palms facing downward) using your right hand. Your hand should be positioned on the handle with your fingers wrapped around it.
3. Starting Position: Keep your chest up, shoulders down, and your core engaged. Position your right upper arm close to your side and parallel to the ground. Your forearm should be pointing downward, forming a 90-degree angle with your upper arm.
4. Pushdown Movement: Begin the exercise by extending your right elbow and pushing the handle downward toward the floor. Focus on using your triceps to perform the movement while keeping your upper arm stationary.
5. Full Extension: Fully extend your right elbow at the bottom of the movement, contracting your triceps at the peak of the pushdown.
6. Controlled Return: Slowly release the tension and allow the handle to rise back up as you flex your elbow. Maintain control throughout the entire range of motion.
7. Repeat: Perform the desired number of repetitions with controlled and steady movements. Focus on maintaining proper form and feeling the tension in your triceps throughout the exercise.
8. Switch Sides: After completing the desired number of repetitions on one side, switch to the other side and repeat the exercise using your left hand.