Instructions

1

Stand facing the cable machine with feet shoulder-width apart, knees slightly bent. Position yourself at a distance where the cable is taut but not pulling you forward.

2

Grip the handle with both hands using an overhand or neutral grip. Maintain an upright posture with shoulders back and core engaged. Keep a slight bend in the elbows.

3

Slowly allow the handle to pull your arms upward and forward in a controlled manner, extending the arms nearly straight. Feel the stretch in the latissimus dorsi and shoulder muscles as the cable extends.

4

Pull the handle down and back toward your torso by contracting the lat muscles. Drive your elbows down and slightly back, bringing the handle to approximately mid-chest level. Squeeze the lats at the bottom of the movement, then return to the starting position with control.

PRIMARY MUSCLESLatissimus Dorsi

SECONDARY MUSCLESBiceps, Rear Deltoids, Rhomboids, Trapezius

EQUIPMENTCable

DIFFICULTYBeginner

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Cable One Arm Triceps Pushdown because it challenges the Latissimus Dorsi through a dynamic range of motion. By relying on Cable, it reinforces proper movement patterns and builds robust strength in the Upper Arms region.

Benefits

Utilizes Cable to create sustained mechanical tension, forcing deep muscle adaptation.
Improves overall Upper Arms stability and proprioception during heavy loads.
Promotes balanced muscular development by effectively recruiting the Latissimus Dorsi and associated synergists.
Significantly enhances the structural integrity and power of the Latissimus Dorsi.
Allows for a natural movement path that closely mimics functional daily activities.

Common Mistakes

Using excessive momentum to swing the Cable rather than controlling the eccentric phase.
Losing core tension, leading to poor spinal alignment and reduced power output.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Latissimus Dorsi.
Failing to achieve a full range of motion, which drastically limits Latissimus Dorsi engagement.

Pro Tips

To maximize the Cable One Arm Triceps Pushdown, actively squeeze the Latissimus Dorsi at the peak of the contraction for a full second.

Exercise Variations

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

Cable One Arm Triceps Pushdown