Standing Single Arm Tricep Pushdown with Pulley
Isolates each tricep independently for balanced arm development.
ArmsBeginnerStrengthExtension
At a glance
| Muscles worked | Primary: triceps. Secondary: none |
|---|---|
| Muscle group | Arms |
| Difficulty | Beginner |
| Type | Strength · Extension |
| Sets & reps | 3 sets × 10-15 each side |
| Estimated calories burned | ~24 kcal |
How to do it
- Stand facing a high pulley and grip a D-handle with one hand.
- Keep the upper arm locked by the side and extend the elbow.
- Squeeze the tricep at the bottom.
- Return with control.
- Complete reps then switch sides.
Equipment
- Cable Pulley
- D-Handle
Coaching tips
Benefits
Isolates each tricep independently for balanced arm development.
Common mistakes
Avoid flaring the elbow or using momentum.
Make it harder
Increase weight or slow the tempo.
Make it easier
Reduce the weight.
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 × 12-15 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.