The One Arm Cable Tricep Pushdown is an isolation exercise for the triceps, The One Arm Cable Tricep Pushdown is also one of the simpliest and safest tricep exrcises to perform to build and tone the triceps.

One Arm Cable Tricep Pushdown Overview 

• Main Muscle(s) Worked: Triceps
• Other Muscles Worked: None
• Equipment: Cable, single-hand attachment
• Mechanics Type: Isolation (An exercise that involves one joint movement).
• Force: Push (Movement away from center of body during the concentric contraction of the target muscle)
• Utility: Auxiliary (An optional exercise that may supplement a basic exercise. Auxiliary exercises may place greater relative intensity on a specific muscle or a head of a muscle)
• Target Muscles Used for One Arm Cable Tricep Pushdown:  Triceps Brachii

Synergist Muscles Worked When Performing One Arm Cable Tricep Pushdown

• None

Stabilizers Worked When Performing One Arm Cable Tricep Pushdown

• Latissimus Dorsi
• Teres Major
• Deltoid, Posterior
• Pectoralis Major, Sternal
• Pectoralis Minor
• Trapezius, Lower
• Obliques
• Rectus Abdominis
• Wrist Extensors

Antagonist Stabilizers Worked When Performing One Arm Cable Tricep Pushdown

• None

How to Properly Perform One Arm Cable Tricep Pushdown

• Stand a few steps back from the machine and grasp a stirrup handle attachment with an underhand grip.
• Start with the handle near the upper part of the chest.
• While exhaling, pull the handle down keeping your upper arm and elbow locked in at the side of your body.
• Feeling the contraction in your tricep, pull the handle down to your side until your arm is straight.
• Squeeze your tricep.
• Inhale and return the handle back to the starting position.
• Finish your desired number of desired reps, then repeat with the other arm.

Caution Needed Performing One Arm Cable Tricep Pushdown

The One Arm Cable Tricep Pushdown is a relatively safe exercise. If you start feeling any pain in your  arm or elbow stop.

Tips for Performing One Arm Cable Tricep Pushdown

• Begin with a light weight. It is always wise to start lightly to warm up appropriately and to ensure proper form and control.
• Elbow and arm at your side at all times in order to keep tension on your tricep at all times.
• Be sure to use full range of motion. Start with the handle at upper chest level and squeeze at the bottom with arm in a straight position.

Common Errors While Performing One Arm Cable Tricep Pushdown

• Using too much weight. A common mistake many novice lifters can't control the weight with keeping proper form.
• Hunching over and using the upper body weight. Usually indicative of using either too heavy or weight or just plain bad form. 
• Raising the shoulders. This occurs when you are using too much weight with uncontrolled motion at the start or finish of the exercise.
• Performing the movement too fast. Performing the movement too fast doesn't allow you to fully recruit as many muscle fibers.

One Arm Cable Tricep Pushdown Variations 

Variations are intended to work different subgroups of muscles, or work the same muscles in slightly different ways. There are plenty of variations to this exercise. Some other variations of the One Arm Cable Tricep Pushdowns include:

• Reverse (Palm Facing Down) One Arm Cable Tricep Pushdown. Same movements as detailed above but using a palm facing down grip.
• Triceps Cable Pushdown. Same movements as detailed above but working both arms at the same time with either straight or easy curl type bar and with hands facing in a up or down position.
• Cable Lying Triceps Extension. Lie on a bench and grasp a short bar with a narrow overhand grip position, bar over your forehead with arms extended. Lower the bar by bending at the elbow to your forehead. Do not move your elbows! Extend arms to starting position and repeat.

Additional Exercises to Compliment One Arm Cable Tricep Pushdown

The One Arm Cable Pushdown is a good complimentary exercise to free weight exercises and should be included in your workout routine.

• Close Grip Barbell Bench Press. This is a weighted, compound exercise with a push movement that targets the Triceps Brachii. Because a barbell is being used heavier weights can be employed. This is typically used as a great mass building exercise to compliment the tricep isolation exercise, like the One Arm Cable Tricep Pushdown.
• Close Grip SmithBench Press. Same as above performed in the Smith Machine.
• Barbell Lying Triceps Extension (Skull Crusher). This is a weighted, isolated exercise with a push movement that targets the Triceps Brachii.
• Dumbbell Lying Triceps Extension. This is a weighted, isolated exercise with a push movement that also targets the Triceps Brachii. 
• Dumbbell Kickbacks. Another isolation exercise used to work the Tricep Brachii.
• One Arm Dumbbell Tricep Extensions.  A isolation exercise that targets the Tricep Brachii.

Other complimentary tricep exercises include:

• Tricep Dips. A basic compound movement tthat can also be done with weights strapped to you. This is a great mass builder.
• Tricep Extension and Tricep Dip Machines. Most gyms have several tricep machines made by various companies (Flex, Life Fitness, Hammer Strength, etc.) designed to mimic their free weight and cable cousins.

Bottom Line Triceps

Because the One Arm Cable Tricep Pushdown is more of a refinement type of exercise rather than a heavy weighted exercise, I prefer to complete the One Arm Cable Tricep Pushdown near the end of my triceps workout. One Arm Cable Tricep Pushdowns is a great exercise to work into your routine when refining the triceps and as a break to the more heavier compound movements.  

About the Author

Lynn Glenn is a 61 year old natural athlete who started training at the ripe young age of 48. Lynn Glenn lives in Southern California, and serves as a tremendous inspiration for many "mature" weightlifters in the gym that are trying to look better, feel better and beat father time. You can contact Lynn Glenn at http://www.musclemagfitness.ning.com/