triceps
Single-Arm Cable Triceps Extension
A one-arm pushdown with a single handle, palm facing down.
beginnercable machinesingle handle attachment
BEFORE YOU START2
- Set the pulley above head height and attach a single handle.
- Choose the weight with the pin.
HOW TO DO IT
Get into position
- Hold the handle in one hand with your palm facing down.
- Stand close to the machine with your feet hip-width apart.
- Pull your elbows down to your sides and keep them there for the whole set.
- Start with your forearms a little above level with the floor.
Check: Your elbow is pinned at your side, your forearm is just above level, and your free hand rests on the machine or your hip.
Push down
- Straighten your arm to push the handle down beside your thigh.
- Squeeze for a second at the bottom.
Check: Your arm is straight at your side and your elbow has not moved.
Return slowly
- Bend your elbow and let the weight rise slowly until your forearm is just above level.
Check: Your forearm is back just above level with your elbow still at your side.
That is one rep. Do all the reps on one arm, then switch hands.
Breathe out as you straighten in about 1 second; breathe in as you bend over 2 to 3 seconds.
MUSCLES WORKED
triceps
Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.
COMMON MISTAKES2
- Elbows drifting away from the body or flaring out. The shoulders take over from the triceps. Fix: Pin your elbows in place; only the forearms move.
- Letting the weight drop back fast. Fix: Return over 2 to 3 seconds.
SAFETY1
- Keep your wrists straight.
EQUIPMENT SETTINGS
- cable machine · pulley: above head height
RELATED EXERCISES
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