One Arm Triceps Pressdown

Introduction

The One Arm Triceps Pressdown is a highly effective isolation exercise designed to target the triceps brachii, the muscle located on the back of the upper arm. Utilizing a cable machine with a single handle attachment, this exercise allows for a greater range of motion and unilateral focus, ensuring balanced muscle development and addressing any potential strength imbalances between arms. By performing the pressdown with one arm at a time, individuals can concentrate on proper form and muscle engagement, making it an excellent choice for those aiming to enhance triceps hypertrophy and overall arm definition. This exercise is suitable for all fitness levels and can be easily adjusted in terms of resistance to match individual strength and progression needs.

Execution

How to Perform a One Arm Triceps Pressdown

Setup

1. Attach a single handle to the high pulley of a cable machine.
2. Stand facing the machine, feet shoulder-width apart, and grasp the handle with an overhand grip (palm facing down).
3. Position your working arm so that your elbow is close to your torso and your forearm is parallel to the floor.
4. Engage your core and maintain a slight bend in your knees for stability.

Execution

1. Begin the movement by pressing the handle downwards, extending your elbow fully while keeping your upper arm stationary.
2. Focus on contracting your triceps as you push the handle down.
3. Continue pressing down until your arm is fully extended and your hand is near your thigh.
4. Pause briefly at the bottom of the movement to maximize triceps contraction.

Finishing

1. Slowly allow the handle to rise back to the starting position, controlling the movement to maintain tension on the triceps.
2. Ensure your elbow remains close to your torso throughout the return phase.
3. Repeat for the desired number of repetitions.
4. Switch arms and repeat the process for the other triceps.