Technique · Triceps
Single-Arm Cable Triceps Pushdown
A single-arm triceps pushdown makes it easier to refine shoulder, elbow and wrist position while exposing side-to-side differences. Keep the full range instead of trading stretch for load.
Find a natural shoulder position
Do not force the shoulder down and do not let it creep toward the ear. Find a neutral, stable position and keep it there.
Do not pin the elbow artificially
Keeping the elbow near the side is a useful reference, not a rule. Choose the position that lets shoulder, elbow and wrist work comfortably.
Keep the lengthened position
On the eccentric, let the elbow actually flex. Do not stop halfway just to control a heavier stack. Reach a controlled stretch and reverse without bouncing.
Raout
Compare both sides honestly.
Raout keeps load, reps and side-specific context together so asymmetries stay visible over time.
Why single arm
Unilateral work makes differences in range, path and performance easier to see and prevents the stronger side from hiding them.
Progression and tracking
Keep pulley height, handle, shoulder position and ROM consistent.
Raout keeps load, reps and side-specific notes ready for the next session.
Raout
All exercise guides
Raout
Compare both sides honestly.
Raout keeps load, reps and side-specific context together so asymmetries stay visible over time.