Cable Side Single-Arm Tricep Pushdown

1. Stand alongside a cable machine, with the cable pulley positioned above head height. Attach a single handle to the cable.

2. Grasp the handle with the hand closest to the machine, palm facing down. Your elbow should be close to your body.

3. Plant your feet shoulder-width apart for stability. Lean slightly towards the handle attachment point, holding your free hand on your waist or the machine for balance.

4. Begin with your working arm bent approximately at a 90-degree angle.

5. Exhale and push the handle down towards the floor, extending your arm fully. Keep your elbow stationary and close to your side, only allowing your forearm to move.

6. Contract your triceps at the bottom of the movement.

7. Inhale and slowly return the handle to the starting position with control.

8. Complete all repetitions for one arm before switching to the other side.

9. Make sure to perform equal sets and repetitions with both arms to maintain muscular balance.

Remember to start with a light weight to perfect form and prevent injury, and move on to heavier weights as you progress.

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