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운동 라이브러리
One-Arm Cable Triceps Pushdown
A unilateral pushdown from a high pulley that isolates each triceps separately, useful for fixing side-to-side strength gaps and grooving a strict elbow-extension pattern.
팔케이블Elbow extension
주동근
상완삼두근
협응근
주근전완 신전근코어
장비
케이블
패턴
Elbow extension
준비 자세
- 01Set the pulley high and attach a single D-handle.
- 02Grip the handle with a neutral or overhand grip and stand close to the stack.
- 03Pin the working elbow to your side with the forearm up near the cable.
- 04Stagger the stance slightly and brace the trunk.
수행
- 01Press the handle down until the elbow is fully locked out.
- 02Squeeze the triceps for a beat at the bottom.
- 03Let the forearm rise under control until it passes parallel to the floor.
- 04Keep the elbow position fixed, then repeat on the other arm after the set.
체크포인트
- -The working elbow stays glued to the ribs.
- -Full lockout with a visible triceps contraction each rep.
- -Shoulder stays down; no leaning into the rep.
- -Torso stays square to the stack, not rotating.
흔한 실수
- -Letting the elbow drift forward and pressing with the shoulder.
- -Rotating the torso to add leverage.
- -Short partial reps that skip the lockout squeeze.
- -Loading heavier than the standing position can stabilize.
프로그래밍 노트
- -Use 2 to 4 sets of 10 to 15 reps per arm, starting with the weaker side.
- -A good corrective when two-arm pushdowns show one arm doing more work.
- -Keep rest short; single-arm work doubles set count quickly.