Intermediate
CABLE ONE ARM TRICEP PUSHDOWN
Upper arms
Body Part
Triceps
Target Muscle
Cable
Equipment
Intermediate
Difficulty
Target Muscles
Triceps
Views
1
Est. Calories/min
5.00
How To Perform
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Step:1 Stand facing a cable machine with a straight bar attachment at chest height.
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Step:2 Grasp the bar with an overhand grip and step back to create tension in the cable.
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Step:3 Position your feet shoulder-width apart and slightly bend your knees.
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Step:4 Keep your back straight and core engaged throughout the exercise.
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Step:5 Start with your arm fully extended and perpendicular to the floor.
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Step:6 Keeping your upper arm stationary, exhale and push the bar down until your arm is fully extended.
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Step:7 Pause for a moment, then inhale and slowly return to the starting position.
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Step:8 Repeat for the desired number of repetitions, then switch arms.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
