Videos
Instructions
- Stand facing the cable machine with a single handle attached to the high pulley.
- Grasp the handle with one hand, elbow close to your side and forearm parallel to the floor.
- Push the handle downward by extending your elbow until your arm is fully straightened.
- Pause briefly at the bottom of the movement.
- Slowly return to the starting position with control.
- Complete the desired repetitions and switch arms.
Technical Tips
- Keep your elbow fixed to your side throughout the movement.
- Do not use your shoulder or torso to generate momentum.
- Maintain a neutral wrist position for joint safety.
- Focus on contracting the triceps during the extension.
Breathing Tips
- Exhale as you push the handle downward.
- Inhale as you return to the starting position.
Medical restrictions
- Elbow tendinitis or joint inflammation
- Shoulder impingement or instability
The unilateral cable triceps pushdown is a foundational isolation exercise designed to target the triceps with high precision. Using a high pulley system, the movement involves pushing a cable handle downward with one arm, ensuring focused muscle engagement and minimizing the use of compensatory muscles. This exercise is ideal for improving arm definition, correcting muscular imbalances, and developing symmetrical triceps strength. Because it requires minimal technique and uses guided resistance, it's accessible to beginners while remaining effective for advanced users when performed with proper form and load. Its ability to maintain constant tension on the triceps makes it a popular choice in bodybuilding and general fitness programs. Incorporating this unilateral movement into training routines promotes balanced arm development and enhances performance in pressing movements by strengthening elbow extension capacity.
How do I perform a one-arm cable triceps pushdown correctly?
Stand upright with your elbow tucked to your side, then push the cable handle down by extending your elbow fully while keeping your upper arm stationary.
Is the one-arm triceps pushdown good for muscle imbalance?
Yes, performing it unilaterally helps correct strength and size imbalances between arms by isolating each triceps independently.
What equipment do I need for a unilateral triceps pushdown?
You need a cable machine with a high pulley and a single handle attachment to perform the exercise correctly.
Can beginners do the one-arm cable triceps pushdown?
Yes, it’s beginner-friendly as long as proper form is used and resistance is adjusted appropriately.
Which part of the triceps does the pushdown target most?
It primarily targets the lateral and medial heads, while also engaging the long head of the triceps to a lesser extent.