Cable One Arm Tricep Pushdown

1. Attach a single handle to a high pulley and select a moderate weight on the stack.
2. Grip the handle with one hand, palm facing down or inward, and stand close to the machine.
3. Pin the working elbow against your side with the forearm raised toward the pulley.
4. Exhale and push the handle down until your arm is fully straight, squeezing the triceps at lockout.
5. Hold the bottom position for a moment with the elbow still glued to your ribs.
6. Inhale and let the forearm rise under control until it passes just above parallel with the floor.
7. Complete all reps on one arm, then switch sides and match the rep count.

Common Mistakes

• Elbow drifting off the ribs: letting the upper arm swing forward and back turns the pushdown into a pressing motion driven by the shoulder and lats.
• Leaning on the stack: hunching over and pushing with bodyweight cheats the triceps; stand tall and let the arm do the work.
• Stopping short of lockout: the triceps contract hardest at full extension, so finish every rep with a straight arm and a deliberate squeeze.
• Racing the cable up: letting the stack yank the forearm back up skips the eccentric; resist the pulley on the way up each rep.