Single-Arm Pushdown — Tricep Pushdown Variation
Beginner
The single-arm pushdown isolates each triceps independently using a cable handle. It's excellent for identifying and correcting strength imbalances between arms, and the single-arm focus allows for a deeper mind-muscle connection.
Best for: Fixing triceps imbalances and mind-muscle connection
How It Differs from Tricep Pushdown
Performed one arm at a time with a single handle, which corrects imbalances between arms and allows a slightly greater range of motion. The unilateral loading also engages the core for stabilization.
How to Perform
- Attach a single handle to a high cable pulley.
- Grab the handle with one hand, elbow pinned to your side at about 90 degrees.
- Extend your arm down to full lockout, squeezing the triceps at the bottom.
- Return slowly to the starting position, then complete all reps before switching arms.
Equipment & Muscles
|TricepsCore
Pros
- + Corrects arm-to-arm imbalances
- + Better mind-muscle connection
- + Allows slight cross-body range of motion
Cons
- - Takes twice as long as bilateral work
- - Less total loading
- - Core fatigue may limit sets