One-Arm Cable Pushdown

Body region

• Arms

Muscles

Main

• Triceps

Helps

• Anconeus

Holds

• Latissimus Dorsi
• Rectus Abdominis

Equipment

• Cable Station

Technique

1. Attach a single handle to a high pulley and stand facing the station.
2. Hold the handle with one hand, elbow bent and tucked against your side.
3. Push the handle down until the arm is straight.
4. Let it rise slowly until the forearm is just above parallel, finish the set, then switch arms.

Cues

• Keep the elbow pinned to your side.
• Stand square to the station; do not rotate toward the working arm.

Common mistakes

• Leaning the body over the handle.
• Letting the elbow drift forward or out.

Alternatives

• Triceps Pushdown
• One-Arm Overhead Cable Triceps Extension