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Triceps ยท Elbow extension

Single-Arm Cable Pushdown

An isolation elbow extension exercise for the triceps, done with a cable.

Cable Isolation Reps and weight One side at a time Also called: one arm pushdown
Illustrations: Everkinetic, CC BY-SA 4.0 (licence)

Muscles worked

Primary

Triceps

Do most of the work.

Secondary

None to speak of

This one is focused.

  • TricepsBack of the upper armPrimary

How to do it

  1. Set the cable. Put the pulley at the height the movement needs, attach the handle and pick a weight you can move under control.
  2. Upper arms stay still. Only the forearms move.
  3. Lock out fully and squeeze the triceps.
  4. Lower under control to a full stretch.
  5. Control every rep. Do all the reps on one side, then the other. Stop the set when your form changes.

Common mistakes

  • Upper arms drifting. If the elbows swing, the weight is too heavy. Keep the upper arms fixed.
  • Half reps. Straighten the arm fully and return to a full stretch.
  • Leaning into it. Keep the trunk still so the triceps do the work.

Cable busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.