Single-Arm Triceps Pushdown

TricepsCable Machine

An isolation movement targeting the triceps one arm at a time. Unilateral training helps fix muscle imbalances and allows for a deeper mind-muscle connection.

How to do it

1Face the cable machine, grab the attachment with one hand, and tuck your elbow tight to your side.

2Keep a slight bend in your knees and lean your torso slightly forward for stability.

3Exhale and extend your arm fully, pushing the attachment down toward your thigh.

4Squeeze your tricep hard at the bottom and hold for a second.

5Inhale and slowly return to the starting position, keeping your elbow locked in place.

Common mistakes

Letting your elbow drift forward and back, which recruits the shoulders and unloads the triceps.

Using your body weight to press down, ruining the isolation of the muscle.

Cutting the range of motion short by not fully locking out at the bottom.

Breathing

Exhale as you push down, and inhale as you control the weight back up.

Make it harder or easier

To scale down, lower the weight or brace yourself with your free hand; to scale up, hold the peak contraction at the bottom for two seconds.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.