Cable Single Arm Triceps Pushdown (Rope Attachment) exercise animation (Männlich)

Cable Single Arm Triceps Pushdown (Rope Attachment)

Zielmuskel
Triceps Brachii
Equipment
Cable
Körperregion
Upper Arms
Typ
Strength

The cable single arm triceps pushdown with a rope attachment is an isolation exercise that targets the triceps brachii one arm at a time. Working unilaterally on the cable lets you even out side-to-side strength differences and squeeze each rep with constant tension, making it a reliable arm-day finisher for building elbow-extension strength and size.

Cable Single Arm Triceps Pushdown (Rope Attachment): So führst du sie aus

  1. 1Set the cable pulley to the highest position and clip on the rope attachment, gripping one end with a neutral grip (palm facing in).
  2. 2Stand tall facing the machine, feet about hip-width apart, and step back slightly so there is tension on the cable.
  3. 3Pin your working upper arm against your side and keep your elbow fixed in place throughout the set.
  4. 4Brace your core and start with your forearm roughly parallel to the floor, elbow bent.
  5. 5Extend your elbow to drive the rope down until your arm is fully straight, turning your knuckles slightly outward at the bottom for a stronger contraction.
  6. 6Pause briefly and squeeze the triceps at full extension.
  7. 7Let the rope rise back up under control until your forearm returns to the start position, keeping tension on the muscle.
  8. 8Complete all reps on one arm, then switch the rope to the other hand and repeat.

Technik-Tipps

  • Keep your upper arm glued to your side; only the forearm should move so the work stays on the triceps.
  • Control the way back up rather than letting the weight snap the rope upward, keeping tension through the full range.
  • Use your free hand on your hip or the machine frame to stay square and resist twisting your torso.
  • Pick a weight you can fully lock out with a clean elbow path; this is an isolation move, not a heavy ego lift.

Häufige Fehler

  • Letting the elbow drift forward or flare out, which turns the movement into a shoulder push and takes tension off the triceps.
  • Leaning your bodyweight into the rope to grind out reps, which cheats the lift and removes the isolation that makes it effective.
  • Using too short a range and never fully straightening the arm, which skips the peak triceps contraction at the bottom.
  • Letting the weight yank your arm back up between reps, losing control and risking elbow strain.

Häufig gestellte Fragen

What muscles does the cable single arm triceps pushdown work?

It isolates the triceps brachii, the muscle on the back of your upper arm responsible for straightening the elbow. Working one arm at a time keeps the focus entirely on that triceps with no help from the other side.

Why do it one arm at a time instead of both?

Training unilaterally lets you fix side-to-side strength imbalances and concentrate fully on each triceps. It also makes it easier to keep the elbow pinned and feel the contraction, since your free hand can help keep your torso stable.

How many sets and reps should I do?

As an isolation move, 3–4 sets of 10–15 reps per arm works well. Use a weight you can control through a full lockout, and finish each set with the muscle, not by leaning into the cable.

Where should I feel this exercise?

You should feel it in the triceps at the back of your upper arm, especially as you lock out and squeeze at the bottom. If you feel it mainly in your shoulder, your elbow is drifting forward — pin your upper arm to your side.

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