Single Arm Triceps Pushdowns | How to Perform Single Arm Triceps Pushdowns | Powerlift Pro App

Set up the cable machine: Attach a single handle or rope attachment to the high pulley of a cable machine. Adjust the weight stack to a suitable resistance level.

Stand facing the cable machine and grab the handle with one hand, using an overhand grip. Step back a few feet to create tension in the cable.

Position your feet shoulder-width apart, and slightly bend your knees for stability. Keep your core engaged and maintain an upright posture throughout the exercise.

Start with your arm bent at a 90-degree angle, with your upper arm parallel to the ground and your forearm perpendicular to the ground. This is your starting position.

Initiate the movement by extending your elbow and pushing the handle downward. Focus on using your triceps to perform the movement, while keeping your upper arm stationary.

Continue pushing the handle down until your arm is fully extended and your triceps are contracted. Hold this position briefly to maximize the contraction.

Slowly reverse the movement and allow your arm to return to the starting position in a controlled manner, bending your elbow.

Repeat the exercise for the desired number of repetitions on one arm, and then switch to the other arm.

Important tips:

Keep your upper arm stationary throughout the movement to isolate the triceps.
Avoid using momentum or swinging your body during the exercise.
Breathe out as you push the handle down and breathe in as you return to the starting position.
Focus on feeling the tension and contraction in your triceps throughout the exercise.
Remember to choose an appropriate weight that allows you to maintain proper form and control. Adjust the weight as needed to challenge yourself while maintaining good technique.

Repeat the exercise for the desired number of repetitions on one arm, and then switch to the other arm.

Important tips:

Keep your upper arm stationary throughout the movement to isolate the triceps.
Avoid using momentum or swinging your body during the exercise.
Breathe out as you push the handle down and breathe in as you return to the starting position.
Focus on feeling the tension and contraction in your triceps throughout the exercise.
Remember to choose an appropriate weight that allows you to maintain proper form and control. Adjust the weight as needed to challenge yourself while maintaining good technique.