Cable One Arm Side Triceps Pushdown exercise animation (Männlich)

Cable One Arm Side Triceps Pushdown

Zielmuskel
Triceps Brachii
Equipment
Cable
Körperregion
Upper Arms
Typ
Strength

The cable one arm side triceps pushdown is a single-arm isolation exercise that targets the triceps brachii. Working one side at a time with a high cable lets you keep constant tension on the muscle through the full range and fix any strength imbalances between arms.

Cable One Arm Side Triceps Pushdown: So führst du sie aus

  1. 1Set the cable pulley to its highest position and attach a single-grip handle.
  2. 2Stand side-on to the machine so the working arm is closest to the cable, and grip the handle with an overhand (palm-down) grip.
  3. 3Pull your elbow in tight against your side and pin your upper arm there so it stays fixed throughout the set.
  4. 4Brace your core and keep a slight bend in your knees with your torso upright.
  5. 5Press the handle down and across in front of your body until your arm is fully extended and your triceps is fully contracted.
  6. 6Squeeze the triceps briefly at the bottom without leaning into the movement.
  7. 7Let the handle rise back up under control until your forearm returns to roughly parallel with the floor, keeping tension on the muscle.
  8. 8Complete all reps on one side, then switch the handle to the other hand and repeat.

Technik-Tipps

  • Keep your upper arm and elbow locked against your side so only your forearm moves — this isolates the triceps.
  • Use a slow, controlled tempo on the way up rather than letting the weight pull your arm back.
  • Fully extend at the bottom and pause for a moment to maximize the triceps contraction.
  • Start with the weaker arm and match its reps on the stronger side to even out imbalances.
  • Pick a weight you can control with a stationary torso — single-arm work exposes cheating fast.

Häufige Fehler

  • Letting the elbow drift away from your side, which turns the movement into a shoulder press and takes load off the triceps.
  • Leaning your bodyweight into the handle to push the weight down, which cheats the rep and removes tension from the target muscle.
  • Using too much weight so the forearm never fully extends, cutting the range of motion and the triceps contraction short.
  • Rushing the eccentric and letting the cable snap your arm upward, which loses control and risks straining the elbow.
  • Rotating or twisting your torso to generate momentum instead of keeping it stable and upright.

Häufig gestellte Fragen

What muscles does the cable one arm side triceps pushdown work?

It isolates the triceps brachii, the muscle on the back of your upper arm. Because it is a single-joint, single-arm movement, almost all the work goes to the triceps.

Why train one arm at a time instead of using both?

Working one arm at a time keeps each side honest, so your stronger arm can't take over. It is one of the best ways to find and fix triceps strength imbalances.

How many sets and reps should I do?

As an isolation move, it responds well to higher reps — try 3 sets of 10 to 15 per arm with a weight you can control through a full range of motion.

Where should I feel this exercise?

You should feel it in the triceps on the back of your working upper arm, especially as you fully extend at the bottom. If you feel it mainly in your shoulder, your elbow is drifting forward.

What's a good alternative to the cable one arm side triceps pushdown?

A standard two-arm cable triceps pushdown is the closest variation if you want to load both arms together; the single-arm version is the better pick for correcting side-to-side imbalances.

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