The one arm tricep pushdown is an excellent exercise for working out the tricep muscles. This exercise is performed using a cable machine, and it is a great way to build strength and definition in your triceps. If you want to learn how to perform the one arm tricep pushdown correctly, keep reading.
How to Perform the One Arm Tricep Pushdown
To perform the one arm tricep pushdown, follow these steps:
- Stand facing the cable machine, with your feet shoulder-width apart.
- Attach a single handle to the high pulley of the cable machine.
- Grasp the handle with one hand, with your palm facing down.
- Keep your elbow close to your body, and extend your arm down until your elbow is fully extended.
- Pause for a second, and then slowly release the weight back up to the starting position.
- Repeat for the desired number of reps, and then switch sides.
Tips for Perfecting Your Form
Proper form is essential when performing the one arm tricep pushdown. Here are some tips to help you perfect your form:
- Keep your core engaged throughout the exercise to maintain stability.
- Make sure your elbow stays close to your body throughout the movement.
- Focus on fully extending your arm at the bottom of the movement.
- Control the weight on the way back up to the starting position to avoid injury.
Variations of the One Arm Tricep Pushdown
There are several variations of the one arm tricep pushdown that you can try to mix up your routine:
- Reverse Grip Tricep Pushdown: Perform the exercise with an underhand grip to target the medial tricep head.
- Rope Tricep Pushdown: Use a rope attachment instead of a handle to target the lateral tricep head.
- Overhead Tricep Extension: Perform the exercise with a dumbbell or cable, with your arm extended overhead, to target the long head of the tricep.
Benefits of the One Arm Tricep Pushdown
The one arm tricep pushdown offers several benefits:
- Builds strength and definition in the tricep muscles.
- Improves overall arm strength and stability.
- Helps to prevent injury by strengthening the triceps.
- Can be performed using a cable machine or resistance band, making it a versatile exercise.
Incorporating the One Arm Tricep Pushdown into Your Workout
The one arm tricep pushdown can be incorporated into your upper body workout routine. Here's an example of how to include it:
- Warm up with some light cardio and stretching.
- Perform three sets of the one arm tricep pushdown, with 8-12 reps per set.
- Follow up with other tricep exercises, such as tricep dips or skull crushers.
- Finish your workout with some stretching and cool down exercises.
Conclusion
The one arm tricep pushdown is an effective exercise for building strength and definition in your triceps. By following the proper form and incorporating it into your workout routine, you can achieve great results. Give it a try and see the difference it can make!