Cable Standing Single-Arm Tricep Pushdown
Isolate and sculpt those triceps! This exercise targets each arm for balanced strength and definition.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Setup:
Attach a single handle to the high pulley of a cable machine.
Adjust the weight on the cable machine to a manageable level for your fitness level.
Starting Position:
Stand in front of the cable machine, feet shoulder-width apart.
Grasp the handle with one hand, using an overhand grip (palms facing down).
Step back slightly to create tension in the cable. Your arm should be bent at about a 90-degree angle, with your elbow close to your body.
Body Positioning:
Keep your back straight and your core engaged to maintain stability.
Ensure your non-working arm is either relaxed at your side or placed on your hip for balance.
Movement:
Start by pushing the handle down towards your thigh, fully extending your arm while keeping your elbow tucked in.
Squeeze your tricep at the bottom of the movement.
Slowly return to the starting position by bending your elbow and allowing the handle to rise back to the starting position.
Repetitions:
Perform 10 to 15 repetitions on one arm.
Switch arms and repeat.
Tips:
Avoid swinging your body; the movement should come solely from your arm.
Focus on controlled movements for maximum muscle engagement.
Keep your wrist straight throughout the exercise to prevent strain.
Cool Down:
After completing your sets, gently stretch your triceps and shoulders to relax the muscles worked.