How to do the Cable One Arm Tricep Pushdown
Cable One Arm Tricep Pushdown is an intermediate single-joint isolation pushing exercise targeting the Triceps in the Upper Arms region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Forearms.
Cable One Arm Tricep Pushdown demonstration · © GymiaFit
Cable One Arm Tricep Pushdown at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Forearms
- Equipment
- Cable
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Push
Cable One Arm Tricep Pushdown step by step
- 1Stand facing a cable machine with a straight bar attachment at chest height.
- 2Grasp the bar with an overhand grip and step back to create tension in the cable.
- 3Position your feet shoulder-width apart and slightly bend your knees.
- 4Keep your back straight and core engaged throughout the exercise.
- 5Start with your arm fully extended and perpendicular to the floor.
- 6Keeping your upper arm stationary, exhale and push the bar down until your arm is fully extended.
- 7Pause for a moment, then inhale and slowly return to the starting position.
- 8Repeat for the desired number of repetitions, then switch arms.
Cable One Arm Tricep Pushdown — questions
What muscles does the Cable One Arm Tricep Pushdown work?
The Cable One Arm Tricep Pushdown primarily targets the Triceps. It also recruits the Forearms as secondary movers.
What equipment do I need for the Cable One Arm Tricep Pushdown?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable One Arm Tricep Pushdown suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable One Arm Tricep Pushdown?
Cable Alternate Triceps Extension, Cable Concentration Extension (on Knee), Cable High Pulley Overhead Tricep Extension train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable One Arm Tricep Pushdown demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.