Cable One Arm Tricep Pushdown

Setup

1. 01Set the pulley high and attach a single D-handle.
2. 02Grip the handle with a neutral or overhand grip and stand close to the stack.
3. 03Pin the working elbow to your side with the forearm up near the cable.
4. 04Stagger the stance slightly and brace the trunk.

Execution

1. 01Press the handle down until the elbow is fully locked out.
2. 02Squeeze the triceps for a beat at the bottom.
3. 03Let the forearm rise under control until it passes parallel to the floor.
4. 04Keep the elbow position fixed, then repeat on the other arm after the set.

Checkpoints

• -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.

Common mistakes

• -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.