Triceps
Single Arm Tricep Pushdown (No Attachment)
The Single Arm Tricep Pushdown (No Attachment) is a strength exercise on a cable machine for your triceps. Share of the load in the Zulta muscle model: triceps (lateral head) 38%, triceps (medial head) 27% and triceps (long head) 19%.
How to do it
- Set a pulley at its highest position and remove any attachment.
- Grip the bare cable just above the rubber stopper ball, palm facing in.
- Stand facing the machine, elbow pinned to your side and bent about 90 degrees, free hand on your hip.
- Straighten the elbow until the hand finishes beside your thigh, letting the palm turn slightly back.
- Let the cable pull the hand back up slowly until the forearm is just above parallel.
Tips
- Hold the cable firmly above the ball so it cannot slip through the hand.
- Use the extra freedom of the bare cable to finish slightly behind the thigh line.
Common mistakes
- Swinging the shoulder back to finish the rep.
- Letting the elbow drift forward on the return.
Muscles worked by the Single Arm Tricep Pushdown (No Attachment)
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
One arm at a time. Elbow extension with the arm at the side: the lateral and medial heads do most of the work, the long head is active but not lengthened because the shoulder stays neutral.
Single Arm Tricep Pushdown (No Attachment) alternatives
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No equipment
Make it harder
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Frequently asked questions
What muscles does the Single Arm Tricep Pushdown (No Attachment) work?
Mainly the triceps (lateral head) and triceps (medial head). The triceps (long head) assist.
Is the Single Arm Tricep Pushdown (No Attachment) good for beginners?
Yes. The Single Arm Tricep Pushdown (No Attachment) is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Single Arm Tricep Pushdown (No Attachment)?
For example the Cross Body Tricep Pushdown, Single Arm Cable Pushdown and Single Arm Tricep Pushdown (Cuff). They train mostly the same muscles.
How do you make the Single Arm Tricep Pushdown (No Attachment) harder?
Add weight or reps, or move on to the Cross Body Tricep Pushdown and Leaning Cable Pushdown.
Sources
- Maeo et al. 2023, Eur J Sport Sci 23(7):1240-1250 (overhead vs neutral arm position)
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