Cable One-Arm Triceps Pulldown

Differentiation: Mechanics

This variation of a Triceps Extension is unique. Here is how: you perform reps with one arm for a full set, | then switch the handle to your other arm. Working individual sides allows you to focus on developing each tricep individually. Since your palms are facing upward when you grip the cable attachment, you are pulling the weight downward. This grip increases the strength in the long head of your triceps. Also, because you work one side at a time, | you must engage the oblique on the opposite side of the deltoid you are working | to counterbalance the weight on your other side. Using your core increases the overall strength of your core.

Starting Position

To get into starting position, do this...

1) Locate a cable machine.

2) Set the pulley at its highest setting.

3) Obtain a single stirrup handle attachment.

4) Clip the single stirrup handle attachment onto the pulley hook.

5) Stand facing the cable machine.

6) Place your feet shoulder-width apart.

7) Grasp the handle - using an underhand grip.

8) Hold the handle at the front of your shoulder.

9) Your forearm and upper arm should form about a 45-degree angle.

10) Place your other arm on your hip for balance.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you use your tricep to push the cable down

3) ...until your arm is fully extended and pointed toward the floor, using a fluid motion.

4) This is the ending position.

5) When fully extended, hold this position and squeeze your triceps for a count of one second.

6) Inhale while allowing the handle to retract upward to starting position - using a controlled movement.

7) Repeat reps for a full set using that arm.

8) When finished with the left arm, switch the handle to your other hands. Then, perform the same number of reps using your right arm.

Proper Form

Pay special attention to following proper form by...

Be sure to move slowly and deliberately through the lift. This will ensure that your muscle receives the maximum benefit of constant cable-resistance.

Keep your elbow pinned against the side of your torso during the movement.

Keep your upper arm stationary and focus on only moving your forearm.

Gear Advice

We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com.

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