Triceps Pushdown Single Arm

• Attach a rope handle to the top pulley of a cable machine. Adjust the pulley height so it is about level with your upper chest.

• Stand up straight facing the machine with feet shoulder-width apart and knees slightly bent. Keep your abs engaged and back straight throughout the movement.

• Grip the handle with palm facing in.

• Keeping your arm stationary at your side, bring the handle down until it is directly in front of your thigh by flexing the elbow. Exhale as you push down.

• Be careful not to lock out your elbow.

• Slowly bring the handle back to the starting position by bending the elbows while keeping arm fixed. Inhale as you return to the starting position.

• Repeat for the desired number of reps. Maintain control and avoid swinging the weight.

• Focus on using your triceps to push down rather than momentum. Go lighter if needed to maintain proper form.