Instructions

1

Stand facing the cable machine with feet shoulder-width apart, knees slightly bent, maintaining neutral spine alignment and upright posture.

2

Grip the cable handle or rope attachment with both hands at shoulder height or above, arms extended forward with a slight bend in the elbows.

3

Slowly pull the cable downward and toward your torso by retracting your shoulder blades and bending your elbows, controlling the weight throughout the descent back to starting position.

4

Drive your elbows down and back, pulling the handle toward your lower chest/upper abdomen, squeezing your lats at full contraction before returning to the starting position with control.

PRIMARY MUSCLESLatissimus Dorsi

SECONDARY MUSCLESBiceps Brachii, Trapezius, Rhomboid, Pectoralis Major

EQUIPMENTCable

DIFFICULTYIntermediate

Overview

When programming for Latissimus Dorsi growth, the Cable One Arm Side Triceps Pushdown stands out as a highly efficient Strength choice. Performing this movement with Cable forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

Improves overall Upper Arms stability and proprioception during heavy loads.
Utilizes Cable to create sustained mechanical tension, forcing deep muscle adaptation.
Allows for a natural movement path that closely mimics functional daily activities.

Common Mistakes

Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Upper Arms.
Using excessive momentum to swing the Cable rather than controlling the eccentric phase.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Latissimus Dorsi.
Losing core tension, leading to poor spinal alignment and reduced power output.

Pro Tips

If you feel this primarily in your joints rather than the Latissimus Dorsi, instantly lower the weight and readjust your Cable setup.

Exercise Variations

Dumbbell Cable One Arm Side Triceps Pushdown
Cable Cable One Arm Side Triceps Pushdown
Banded Cable One Arm Side Triceps Pushdown

Beginner Tips

If you are new to the Cable One Arm Side Triceps Pushdown, focus on mastering the movement pattern with zero weight before adding Cable.

Cable One Arm Side Triceps Pushdown