Cable Single Arm Push Downs
Primary Muscle Group: Triceps
Secondary Muscle Group: Forearms
Equipment Needed: Cable Machine, Single hand Attachment
The Benefits of Single Arm Cable Push Downs
The single-arm cable triceps extension is a single-joint isolation exercise for building the triceps. It involves driving a handle attached to a cable stack to full extension. It usually forms part of an upper-body or arm-focused workout.
Some key benefits of doing the Single Arm Cable Push Downs are;
Builds stronger and more muscular triceps.
Targets the medial head of the triceps specifically.
The cable provides continuous tension throughout each rep.
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The Risks of doing Single Arm Cable Push Downs
This is a very low risk exercise but the main thing to watch out for is not to hyper-extend your arm at the bottom of the movement. This can put too much stress on the joint and tendons and could result in an injury.
How To Do Single Arm Cable Push Downs
1. Start off standing in front of a cable pulley machine grasping a handle with an underhand grip.
2. Slowly extend your arm down, keeping your elbow at your side, until your forearm and hand reaches your upper thigh.
3. Squeeze with your triceps for a second and then return back up to the starting position.
For Perfect Technique
Keep your elbow tucked in and your back is straight with chest out. Do not lean over and use your body weight to press down weight.
Lock elbow at bottom position and hold for a brief moment before letting weight back up slowly.
inhale at the top of the movement and exhale as you push down.
Do not let your arm go past 90 degrees when letting weight back up. Hold at 90 degrees and then press down for another rep.
Once you have mastered the Single Arm Cable Pushdowns you can try alternative exercises that target similar muscle groups such as;
How To Do Overhead Cable Triceps Extension
1. Attach a rope to a cable stack as high as possible and assume a standing position.
2. Utilize a split stance, grasp the rope overhead with a neutral grip (palms facing), and lean forward by hinging at the hips.
3. Initiate the movement by extending the elbows and flexing the triceps.
4. Pull the rope downward until the elbows are almost locked out and then slowly lower under control back to the starting position.
5. Repeat for the desired number of repetitions.
How To Do Triceps Push Downs
1. Set the cable machine up with the bar at head height.
2. Grab the bar and stand upright with your back straight and your elbows tucked in to your sides. Stand with your feet hip-width apart, or place one in front of the other if it helps you balance.
3. Push the cable down until the bar touches your thighs and pause to squeeze your triceps at the bottom of the move.
4. Then slowly raise the bar back to the starting position.