Single Arm Triceps Pushdown (Cable)
Complete guide to Single Arm Triceps Pushdown (Cable). Learn proper form, technique, and execution. Targets Triceps — Lateral Head, Medial Head, Long Head. Requires cable. Step-by-step instructions and expert tips.
How to Perform Single Arm Triceps Pushdown (Cable)
Attach a single handle to the high pulley of a cable machine and grab it with one hand.
Stand tall facing the machine with your elbow tucked at your side.
Engage your abs and take a breath.
Push the handle downward until your arm is fully extended, squeezing your tricep at the bottom and exhale.
Slowly allow the handle to rise back to the starting position and breathe in.
Once finished training one side, do the same number of reps with your other arm.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |