Tricep Pushdown (Single Arm)

Unilateral tricep isolation — builds balanced arm strength, enhances mind-muscle connection, and addresses strength imbalances

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⚡ Quick Reference

Aspect	Details
Pattern	Push (Vertical)
Primary Muscles	Triceps
Secondary Muscles	Core
Equipment	Cable Machine, Single Handle
Difficulty	⭐ Beginner
Priority	🟡 Accessory

Movement Summary

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🎯 Setup

Starting Position

1. Cable height: Set pulley to highest position on cable stack
2. Handle attachment: Attach D-handle or stirrup to cable
3. Stance: Stand facing cable, split stance with slight forward lean
4. Grip: Neutral grip (palm facing midline), thumb around handle
5. Elbow position: Upper arm vertical, elbow tight to side, forearm parallel to floor

Equipment Setup

Equipment	Setting	Notes
Pulley height	Highest position	Allows full ROM
Handle type	D-handle or stirrup	Single attachment for unilateral work
Weight selection	Start light	Focus on control and form

Setup Cue

"Pin your elbow to your side like it's glued there — only your forearm moves"

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🔄 Execution

The Movement

⏸️ Starting Position

What's happening: Elbow flexed, ready to extend

1. Upper arm vertical and pinned to side
2. Forearm roughly parallel to floor
3. Elbow at approximately 90 degrees
4. Core engaged, slight forward lean
5. Free hand can stabilize on machine

Feel: Tension on tricep, arm loaded and ready

⬇️ Pressing Down

What's happening: Elbow extends, pressing handle down

1. Press handle straight down toward hip
2. Elbow stays pinned at your side (doesn't move)
3. Focus on tricep contraction
4. Continue until arm is fully straight
5. Exhale during the press

Tempo: 1-2 seconds (controlled)

Feel: Intense tricep contraction, especially at bottom

🔝 Full Extension

What's happening: Arm fully extended, peak contraction

1. Arm completely straight (full elbow extension)
2. Squeeze tricep hard for 1 second
3. Handle at hip level
4. Elbow still pinned to side
5. Wrist stays neutral

Common error here: Locking out too aggressively or letting elbow drift forward

⬆️ Returning

What's happening: Controlled return to starting position

1. Resist the weight as it pulls arm back up
2. Slow and controlled — don't let cable yank arm up
3. Elbow remains stationary at side
4. Return to 90-degree starting position
5. Inhale during the return

Tempo: 2-3 seconds (slower than the press)

Feel: Stretch in tricep, maintaining tension throughout

Key Cues

Primary Cues

• "Elbow is a hinge, not a crane" — only forearm moves
• "Pin elbow to ribs" — prevents shoulder involvement
• "Squeeze at the bottom" — maximizes tricep contraction

Tempo Guide

Goal	Tempo	Example
Strength	2-0-1-1	2s up, no pause, 1s down, 1s squeeze
Hypertrophy	3-1-1-1	3s up, 1s pause, 1s down, 1s squeeze
Endurance	2-0-1-0	2s up, no pause, 1s down, no pause

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Triceps Brachii	Elbow extension — straightening the arm	█████████░ 90%

Stabilizers

Muscle	Role
Anterior Deltoid	Stabilize shoulder position
Core	Maintain posture, resist rotation

Muscle Emphasis

To maximize tricep activation: Keep elbow completely still, squeeze hard at bottom, slow eccentric To target lateral head: Use pronated grip (palm down) To target long head: Use overhead variation instead

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Elbow drifting forward	Shoulder takes over movement	Less tricep work, more shoulder stress	Pin elbow to side, cue "elbow stays back"
Using body momentum	Leaning/swinging to move weight	Not isolating tricep, injury risk	Lighter weight, controlled movement
Partial ROM	Not fully extending arm	Reduced tricep activation	Full lockout, squeeze at bottom
Too fast on eccentric	Letting cable yank arm up	Losing half the muscle stimulus	2-3 second return, resist the weight
Wrist flexion	Wrist bending during movement	Forearm fatigue, less tricep work	Keep wrist neutral and strong

Most Common Error

Moving the elbow — if your upper arm moves at all, you're involving the shoulder and reducing tricep isolation. The only joint that should move is the elbow.

Self-Check Checklist

• Elbow stays pinned to side (doesn't move forward/back)
• Upper arm remains vertical throughout
• Full lockout at bottom with squeeze
• Slow, controlled eccentric (2-3 seconds)
• No torso lean or body English

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🔀 Variations

By Grip

Neutral Grip

Variation	Change	Why
D-Handle (Neutral)	Palm facing midline	Balanced tricep activation, joint-friendly

Pronated Grip

Variation	Change	Why
Overhand Grip	Palm facing down	Emphasizes lateral head of tricep

Supinated Grip

Variation	Change	Why
Underhand Grip	Palm facing up	Emphasizes medial head, feels unusual

By Angle

Variation	Change	Why
Standard (High Pulley)	Cable from above	Classic tricep isolation
Low to High	Cable from low pulley	Different resistance curve
Crossbody	Pull across body	Unique angle, anti-rotation challenge

Related Exercises

Equipment	Exercise Name	Key Difference
Rope	Overhead Cable Extension (Rope)	Targets long head more
Cable	Cable Kickback	Hip-hinged position
Bilateral	Tricep Pushdown	Both arms together

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Strength	3-4	8-12	90s	Moderate-Heavy	1-2
Hypertrophy	3-4	10-15	60-90s	Moderate	1-3
Endurance	2-3	15-20+	60s	Light-Moderate	2-4

Workout Placement

Program Type	Placement	Rationale
Upper/Lower	End of upper day	After compound pressing
Push/Pull/Legs	End of push day	Tricep finisher
Full-body	After main pressing movement	Isolation after compounds
Arm day	Middle or end	After bilateral tricep work

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1-2x/week	3 sets per arm
Intermediate	2-3x/week	3-4 sets per arm
Advanced	2-3x/week	4-5 sets per arm

Progression Scheme

Progressive Overload

Single-arm work allows you to focus on quality over quantity. Increase weight when you can do all sets with 1-2 RIR while maintaining perfect form and full ROM.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Tricep Pushdown	Learning the movement pattern
Resistance Band Pushdown	No cable machine available
Close Grip Push-Up	Building base tricep strength

Progressions (Harder)

Exercise	When Ready	Link
Overhead Cable Extension (Single Arm)	Ready to emphasize long head
Single Arm with Pause	Want more time under tension
Cable Kickback	Want different angle

Alternatives (Same Goal, Different Movement)

Other Unilateral

Alternative	Equipment	Benefit
Cable Kickback	Cable machine	Different angle, hip-hinged
Dumbbell Kickback	Dumbbell	No cable needed
Single Arm Overhead Extension	Cable or dumbbell	Targets long head

Bilateral Options

Alternative	Equipment
Tricep Pushdown	Cable, straight bar
Overhead Cable Extension (Rope)	Cable, rope
Close Grip Bench Press	Barbell

Home/Minimal Equipment

Alternative	Equipment
Resistance Band Pushdown	Resistance band
Dumbbell Kickback	Single dumbbell
Diamond Push-Up	Bodyweight

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Elbow tendinitis	Aggravating tendon inflammation	Lighter weight, slower tempo, or avoid
Shoulder impingement	Pain with shoulder stabilization	Ensure elbow stays at side, lighter weight
Wrist pain	Strain from gripping	Use neutral grip, wrist wraps
Previous elbow injury	Re-injury risk	Start very light, gradual progression

Stop Immediately If

• Sharp elbow pain (not muscle burn)
• Clicking or popping in elbow joint with pain
• Numbness or tingling in hand
• Shoulder pain that's not muscular

Safe Training Tips

Tip	Why
Start light	Perfect form is more important than weight
Warm up elbows	1-2 light sets before working sets
Don't lock out aggressively	Smooth extension, not jarring lockout
Match both sides	Do same reps/weight for both arms

Tendon Health

Tricep work can stress the elbow tendons, especially if you increase weight too quickly. Progress gradually and take rest days if you feel tendon pain (different from muscle soreness).

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Elbow	Flexion/Extension	90-180°	🟡 Moderate
Shoulder	Stabilization only	Minimal movement	🟢 Low
Wrist	Neutral stability	No movement	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Elbow	Full extension	Can straighten arm completely	May need to address elbow flexor tightness
Shoulder	Stable in neutral	Can hold arm at side comfortably	Should be fine for this movement
Wrist	Neutral grip strength	Can grip handle without wrist bending	Use wrist wraps if needed

Joint Health Note

This is a very elbow-focused movement. If you have elbow issues, start with very light weight and assess tolerance. The constant tension can be hard on sensitive elbows.

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❓ Common Questions

Should I use a heavy weight?

No — this is an isolation exercise, not a strength builder. Use moderate weight where you can control the entire movement with perfect form for 10-15 reps. If you're swinging or using momentum, it's too heavy.

Which arm should I start with?

Start with your weaker arm. This ensures you don't fatigue your weaker side by doing the strong side first. Use the same weight and reps for both arms.

Do I need to fully lock out my elbow?

Yes — full extension is important for complete tricep contraction. However, "lock out" means full extension, not aggressively jamming your elbow joint. Smooth, controlled full extension.

My elbow keeps moving forward. How do I fix this?

Use lighter weight, stand more upright, and actively think about keeping your elbow pinned to your side. Some people benefit from lightly touching their elbow with their free hand as a reminder.

How is this different from regular tricep pushdown?

Single-arm allows you to:

1. Identify and fix strength imbalances between arms
2. Achieve better mind-muscle connection
3. Work around shoulder issues (can adjust body position per arm)
4. Address core anti-rotation (resisting the pull to one side)

Should I go to failure?

Generally no — leave 1-2 reps in reserve (1-2 RIR). Going to complete failure on isolation exercises often leads to form breakdown and doesn't add much benefit for hypertrophy.

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📚 Sources

Biomechanics & Muscle Activation:

• Boehler, B., Porcari, J.P. (2011). Best Triceps Exercises Study — ACE Fitness — Tier B
• ExRx.net Exercise Directory — Tier C
• NSCA Exercise Technique Manual — Tier A

Programming:

• Schoenfeld, B. (2010). Science and Development of Muscle Hypertrophy — Tier A
• Renaissance Periodization — Tier B

Technique:

• Jeff Nippard Training Guides — Tier B
• Stronger by Science — Tier B

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For Mo

When to recommend this exercise:

• User wants to build tricep size and definition
• User has access to a cable machine
• User needs to fix arm strength imbalances
• User wants better mind-muscle connection with triceps

Who should NOT do this exercise:

• Acute elbow injury → Suggest rest or very light resistance band work
• No cable machine → Suggest dumbbell kickback or resistance band
• Complete beginner → Suggest bilateral tricep pushdown first (easier to learn)
• Elbow tendinitis → May need to avoid, suggest isometric holds instead

Key coaching cues to emphasize:

1. "Pin your elbow to your side"
2. "Only your forearm moves"
3. "Squeeze hard at the bottom"

Common issues to watch for in user feedback:

• "I can't feel my triceps" → Lighter weight, slower tempo, focus on squeeze
• "My elbow hurts" → Check they're not locking out aggressively, may need rest
• "My shoulder is taking over" → Elbow is drifting forward, cue to keep it back
• "One arm is much weaker" → Perfect use case for this exercise! Match weaker arm's reps

Programming guidance:

• Pair with: Compound pressing (bench, overhead press), other tricep work
• Avoid same day as: <10 total sets of tricep work (can overtrain small muscle)
• Typical frequency: 2-3x per week
• Volume: 3-4 sets per arm, 10-15 reps

Progression signals:

• Ready to progress when: Can do all sets at top of rep range with 1 RIR
• Add weight: 5-10 lbs when ready (small jumps on isolation work)
• Regress if: Form breaking down, elbow pain, can't complete ROM

Why single arm vs bilateral:

• Fixes imbalances (if left arm is weaker, this reveals it)
• Better mind-muscle connection (focusing on one arm at a time)
• Anti-rotation core challenge
• Can adjust body position per arm if needed

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Last updated: December 2024