Overview
The one arm triceps pushdown is a resistance exercise that isolates the triceps, helping to build strength and definition in the upper arms. This exercise is commonly performed using a cable machine with a single-handle attachment. It allows for greater control, reduces muscle imbalances, and ensures both arms develop evenly.
How to Perform the One Arm Triceps Pushdown
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Set Up the Equipment
- Attach a single handle to the high pulley of a cable machine.
- Select an appropriate weight that allows for controlled movement.
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Position Yourself
- Stand with feet shoulder-width apart for balance.
- Grip the handle with an overhand grip (palm facing down).
- Keep your elbow close to your torso and maintain a slight bend in your knees.
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Execution
- Exhale as you push the handle down by extending your elbow fully.
- Keep your wrist neutral and avoid bending it during the movement.
- Lower the handle until your arm is fully extended but not locked out.
- Pause briefly at the bottom to maximize triceps engagement.
- Inhale as you slowly return to the starting position with control.
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Repeat
- Perform the desired number of repetitions before switching arms.
Tips for Proper Form
- Maintain a neutral spine and avoid leaning forward or backward.
- Keep your elbow stationary to ensure the triceps do the work.
- Use a controlled movement rather than relying on momentum.
- Engage your core muscles to stabilize your body.
- Adjust the weight accordingly to maintain proper form throughout the set.
Common Mistakes to Avoid
- Using too much weight, which can lead to improper form and reduced triceps activation.
- Letting the elbow drift forward or outward, reducing the effectiveness of the exercise.
- Relying on momentum rather than controlled muscle engagement.
- Bending the wrist excessively, which can cause strain and reduce efficiency.
- Not fully extending the elbow, limiting the activation of the triceps.
Benefits of the One Arm Triceps Pushdown
- Increases Triceps Strength – Helps develop stronger and more defined triceps.
- Enhances Muscle Symmetry – Addresses imbalances between the left and right arms.
- Improves Arm Definition – Contributes to a toned and sculpted look.
- Supports Pressing Movements – Strengthens the triceps for better performance in bench presses, push-ups, and overhead presses.
- Reduces Risk of Injury – Strengthening the triceps helps stabilize the elbow and reduces strain on the joint.
One Arm Triceps Pushdown Muscles Worked
