Cable One Arm Tricep Pushdown 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Cable One Arm Tricep Pushdown is an effective isolation exercise designed to target the triceps, with secondary activation of the shoulders. Performed using a cable machine, this exercise involves extending the arm downward while holding a rope or handle attachment, focusing on the contraction of the tricep muscles. By isolating the triceps, it helps improve strength and muscle definition in the upper arm. The exercise also engages the shoulder muscles to stabilize the arm, making it a great choice for enhancing arm and shoulder endurance. The one-arm variation ensures balanced development of both sides of the body, promoting symmetry in muscle growth.
How to Perform
Set up the machine: Attach a single handle to the high pulley of a cable machine. Adjust the height so the handle is at or near the top position.
Position your body: Stand facing the cable machine with your feet positioned about shoulder-width apart. Keep your knees slightly bent to maintain balance and engage your core.
Grip the handle: With one hand, grab the handle firmly, ensuring a secure grip. Bring your elbow close to your body, keeping your upper arm still throughout the exercise.
Perform the pushdown: Exhale as you press the handle downward, extending your arm fully towards the floor. Focus on squeezing your tricep as you reach full extension.
Return to start position: Inhale and slowly reverse the movement, bringing your arm back to the starting position. Keep your elbow pinned to your side to maintain tension on the triceps.
Repeat the movement: Perform the desired number of repetitions for one arm, then switch to the other arm and repeat the same steps.
Focus on control: Maintain smooth, controlled movements throughout the exercise, avoiding any jerking or swinging. This ensures maximum activation of the triceps and minimizes the risk of injury.
Breathing pattern: Remember to exhale while pushing the handle down and inhale as you bring the handle back up. Consistent breathing helps maintain focus and prevents unnecessary tension.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on isolating the triceps by keeping your upper arm stationary and close to your side.
Use a cable machine with a single handle attachment at the highest setting for proper execution.
Maintain a stable stance with feet shoulder-width apart and knees slightly bent.
Keep your core engaged to enhance stability and prevent unnecessary movement.
Exhale as you push the handle downward, fully extending your arm and contracting the tricep.
Inhale as you slowly return the handle to the starting position, controlling the movement.
Keep your elbow close to your side throughout the exercise to maintain tricep activation.
Avoid jerking or swinging; aim for smooth, controlled repetitions.
Perform the exercise one arm at a time, ensuring balanced development on both sides.
Ensure the shoulder is stable during the movement to prevent unnecessary strain.
How Not to Perform
Don't use excessive weight: Avoid using too much weight that causes you to jerk or swing your body. Using too heavy a load takes the focus off the triceps and increases the risk of injury.
Don't flail your elbow: Keep your elbow locked close to your side. Do not let it flare out or move excessively. This reduces tricep activation and may strain the shoulder.
Don't lean forward or backward: Keep a neutral stance. Leaning forward or backward can engage other muscle groups and take tension off the triceps, also risking lower back strain.
Don’t use momentum: Avoid swinging your arm or using momentum to push the weight down. This will waste energy and reduce the effectiveness of the exercise. Focus on slow, controlled movements instead.
Don’t let your wrist bend: Keep your wrist straight throughout the movement. A bent wrist can cause unnecessary strain and reduces tricep activation.
Don’t rush the return motion: Avoid quickly letting the handle return to the starting position. Allow the movement to be slow and controlled, resisting the weight on the way back to maximize muscle engagement.
Don't over-extend: Do not force your arm to go beyond full extension, as it can strain your elbow joint. Keep your motion within a natural range of motion.
Don’t neglect your core stability: Avoid slouching or neglecting core engagement. A weak core will affect your posture, leading to less focus on the triceps and more stress on other muscles, like the lower back.
Don't forget to breathe properly: Don't hold your breath. Exhale while pushing the handle down and inhale while returning to the starting position to maintain energy and control.
Don’t switch arms too quickly: Take your time with each arm to ensure you're performing the movement correctly and maintaining balanced muscle development.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
