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Cable Standing One Arm Tricep Pushdown

Body Part:
Primary Muscles:
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The Cable Standing One Arm Tricep Pushdown is a targeted exercise that primarily strengthens and tones the tricep muscles, while also engaging the core and improving overall upper body stability. It is suitable for individuals at all fitness levels, from beginners to advanced athletes, due to its adjustable resistance. People would want to perform this exercise not only to enhance arm definition and strength, but also to improve performance in sports and daily activities that require upper body power.


Step-by-step guide:

  1. With your feet shoulder-width apart, grab the handle of the cable with one hand, palm facing down.
  2. Keep your elbow close to your body and bend your arm at the elbow to create a 90-degree angle, this is your starting position.
  3. Slowly straighten your arm, pushing the handle down towards the floor until your arm is fully extended, while keeping your elbow stationary.
  4. Pause for a second at the bottom of the movement, then slowly return the handle back to the starting position, ensuring you control the resistance as it goes back up.

Exercise Tips:

  • **Correct Grip**: Grasp the handle with your palm facing down and ensure your grip is firm but not overly tight. A common mistake is gripping the handle too tightly which can lead to wrist strain. Your grip should be strong enough to control the weight but relaxed enough to allow for a full range of motion.
  • **Elbow Placement**: Keep your elbow close to your body throughout the exercise. This is crucial for targeting the tricep muscle effectively. A common mistake is letting the elbow drift away from the body, which can engage other muscles and reduce the focus on the triceps.
  • **Controlled Movement**: When you push down, exhale and contract your tricep, but make


Can beginners do the Cable Standing One Arm Tricep Pushdown ?

Yes, beginners can do the Cable Standing One Arm Tricep Pushdown exercise. It's a great exercise to isolate and build the triceps. However, proper form and technique are crucial to avoid injuries. Beginners should start with a light weight to ensure they can control the movement and gradually increase the weight as their strength improves. It's always a good idea to have a personal trainer or an experienced gym-goer supervise and provide feedback to ensure the exercise is being done correctly.

What are common variations of the Cable Standing One Arm Tricep Pushdown ?

  • Two Arm Cable Tricep Pushdown: Instead of using one arm, you can perform the pushdown with both arms simultaneously, doubling the workload on your triceps.
  • Reverse Grip One Arm Cable Tricep Pushdown: By changing your grip so your palm faces upwards, you can target different parts of your triceps.
  • One Arm Cable Tricep Pushdown with Rope: Instead of using a bar, you can use a rope attachment to perform the exercise, which can give your triceps a different challenge.
  • Overhead One Arm Cable Tricep Pushdown: In this variation, you perform the exercise with your arm overhead, which can help target the long head of your triceps more effectively.

What are good complementing exercises for the Cable Standing One Arm Tricep Pushdown ?

  • Close-Grip Bench Press: This exercise complements the Cable Standing One Arm Tricep Pushdown by engaging not only the triceps, but also the chest and shoulders, thus promoting overall upper body strength and balance.
  • Tricep Dips: Tricep dips are another excellent exercise that targets the triceps. They complement the Cable Standing One Arm Tricep Pushdown by using bodyweight resistance, which can help improve stability and control while also working the same muscle group.

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