Cable Standing Single-Arm Tricep Pushdown

Setup:

• Attach a single handle to the high pulley of a cable machine.

• Adjust the weight on the cable machine to a manageable level for your fitness level.

Starting Position:

• Stand in front of the cable machine, feet shoulder-width apart.

• Grasp the handle with one hand, using an overhand grip (palms facing down).

• Step back slightly to create tension in the cable. Your arm should be bent at about a 90-degree angle, with your elbow close to your body.

Body Positioning:

• Keep your back straight and your core engaged to maintain stability.

• Ensure your non-working arm is either relaxed at your side or placed on your hip for balance.

Movement:

• Start by pushing the handle down towards your thigh, fully extending your arm while keeping your elbow tucked in.

• Squeeze your tricep at the bottom of the movement.

• Slowly return to the starting position by bending your elbow and allowing the handle to rise back to the starting position.

Repetitions:

• Perform 10 to 15 repetitions on one arm.

• Switch arms and repeat.

Tips:

• Avoid swinging your body; the movement should come solely from your arm.

• Focus on controlled movements for maximum muscle engagement.

• Keep your wrist straight throughout the exercise to prevent strain.

Cool Down:

• After completing your sets, gently stretch your triceps and shoulders to relax the muscles worked.