Side triceps push down with one arm and cable
The one arm side triceps pushdown with cable targets the triceps brachii, especially the lateral head, increasing arm strength and definition. Engaging stabilizing muscles like the shoulders and core enhances overall upper-body stability. Athletes benefit from improved arm endurance and power, aiding in sports requiring strong pushing and throwing actions. This unilateral exercise also corrects muscle imbalances, promoting balanced development and reducing the risk of injury. Ideal for refining arm aesthetics while boosting functional strength.
| Primary muscle group: | Arms |
| Exercise type: | Cable |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
16kg
Avg. weight
36lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Stand next to a high cable pulley. Grasp one handle with an underhand / reverse grip. Hold your elbow close to your body.
- 2Exhale as you extend your elbow and push the handle down until your arm is almost fully extended. Your elbow must be fixated to the side of your body during the exercise.
- 3Inhale as you return to the starting position.
- 4You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
- 5Repeat the exercise with the other arm.
Tips & Tricks
Maintain Proper Posture: Keep your back straight and avoid leaning forward or backward. A stable posture ensures isolation of the triceps.
Elbow Positioning: Keep your working elbow close to your body throughout the exercise. This maximizes the focus on the triceps without involving other muscles.
Controlled Motion: Perform the movement in a slow and controlled manner. Avoid jerking or using momentum to push the weight down. Controlled motion improves muscle engagement.
Full Range of Motion: Fully extend your arm at the bottom of the movement to maximize muscle contraction. Ensure that you feel the squeeze in your triceps.
Grip Adjustments: Experiment with different grip positions to find what feels most comfortable and effective for you. A neutral grip is commonly used but personal preference can vary.
Breathing Technique: Exhale as you push the weight down and inhale as you return to the starting position. Proper breathing helps maintain rhythm and ensures a steady supply of oxygen to your muscles.
Avoid Overloading: Use a weight that allows you to complete the set with proper form. Overloading can lead to poor technique and increase the risk of injury.
Focus on the Muscle: Mentally focus on your triceps during the exercise. Engaging the mind-muscle connection can enhance the effectiveness of the workout.
Avoid Bouncing: Do not bounce or use your bodyweight to assist in pushing down the handle. This helps in isolating the triceps and achieving better results.
Warm-up Properly: Always warm up your triceps and related muscle groups before starting your workout. This prepares the muscles and reduces the risk of injury.
Consistent Practice: Regularly include this exercise in your routine to build and maintain triceps strength. Consistency is key to progress.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
