How to do a cable one arm side triceps pushdown

Setup:

1. Cable Machine & Attachment: Position the pulley on the high setting. Attach a D-handle to the cable.
2. Stance & Grip: Stand sideways to the machine, about a foot away from the stack, with the arm farthest from the machine being your working arm. Grasp the handle with an overhand grip (palm facing down).
3. Arm Position: Place your non-working arm across your body for stability. Keep your elbow bent at 90 degrees with your upper arm next to your torso and your forearm pointing upwards.

The Lift:

1. Extend Arm Downward: Engage your triceps to extend your arm downwards and back until it's fully straight alongside your body. Your wrist should be in line with your forearm.
2. Peak Contraction: Pause briefly at the bottom of the movement, squeezing your triceps.
3. Controlled Return: Slowly return your arm to the starting position, resisting the pull of the cable.
4. Switch Sides: After completing the desired number of repetitions, switch sides and repeat the same process with your other arm.

Tips:

• Isolate the Triceps: Keep your upper arm stationary, focusing on contracting only the triceps muscle.
• Avoid Swinging: Don't use momentum to push the weight down. The movement should be controlled and deliberate.
• Forearm Position: Keep your forearm vertical throughout the exercise to emphasize the triceps.