Single Arm Tricep Pushdown on Decline Bench with Pulley
Decline-bench variation that increases stability demand while isolating the tricep.
ArmsIntermediateStrengthExtension
At a glance
| Muscles worked | Primary: triceps. Secondary: core |
|---|---|
| Muscle group | Arms |
| Difficulty | Intermediate |
| Type | Strength · Extension |
| Sets & reps | 3 sets × 10-12 each side |
| Estimated calories burned | ~26 kcal |
How to do it
- Lie on a decline bench and grip a high-pulley handle with one hand.
- Extend the elbow while keeping the upper arm stable.
- Squeeze the tricep at full extension.
- Return with control.
- Complete reps then switch sides.
Equipment
- Cable Pulley
- Decline Bench
- D-Handle
Coaching tips
Benefits
Decline-bench variation that increases stability demand while isolating the tricep.
Common mistakes
Avoid flaring the elbow or losing body position on the bench.
Make it harder
Increase weight or slow the eccentric.
Make it easier
Perform the standing version first.
Breathing
Exhale as you push down, inhale as you return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 10-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.