Triceps Pushdown - Single Arm (Cable)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Attach a rope handle to a high pulley on a cable machine.
   • Adjust the weight to a suitable level for your strength.
2. Step 2Position Your Body
   • Stand facing the cable machine with your feet shoulder-width apart.
   • Grab the rope handle with one hand, keeping your elbow close to your body.
3. Step 3Start Position
   • With your elbow at a 90-degree angle, pull the rope down slightly to engage your triceps.
   • Keep your other arm relaxed at your side or on your hip.
4. Step 4Perform the Pushdown
   • Press the rope down by extending your elbow, keeping your upper arm stationary.
   • At the bottom of the movement, separate the ends of the rope to maximize tricep contraction.
5. Step 5Return to Start
   • Slowly return to the starting position by bending your elbow back to 90 degrees.
   • Maintain control of the weight throughout the movement.
6. Step 6Repeat
   • Perform the desired number of repetitions, ensuring proper form with each rep.
7. Step 7Finish the Exercise
   • After completing your sets, carefully release the rope handle.
   • Step back from the cable machine and ensure you are safely away from the equipment.