One Arm Cable Triceps Pushdown – Straight Handle

Learn how to do One Arm Cable Triceps Pushdown – Straight Handle with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 3.5 Triceps Cable

One Arm Cable Triceps Pushdown – Straight Handle is a Cable exercise that primarily targets the Triceps. It has a MET value of 3.5, meaning a 70 kg person burns approximately 123 calories in a 30-minute session.

How to Do One Arm Cable Triceps Pushdown – Straight Handle

A unilateral triceps isolation movement using a straight handle on a high pulley. The arm presses the handle downward in a controlled motion.


💡 Instructions:


  • Stand upright next to the cable machine with the pulley set high.

  • Grab the straight handle with one hand using an overhand grip.

  • Keep your elbow close to your side.

  • Extend your elbow fully to push the handle down.

  • Control the return to the starting position.


⚠️ Common mistakes:


  • Letting the elbow drift forward

  • Using the shoulder to assist

  • Not locking out at the bottom

  • Using momentum instead of strict control

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Muscles Worked by One Arm Cable Triceps Pushdown – Straight Handle

Primary Triceps

Equipment

  • Cable

Calorie Calculator

MET 3.5
Estimated burn
123 calories

Calories = MET × weight (kg) × time (hours)

Quick Facts: One Arm Cable Triceps Pushdown – Straight Handle

Type
Cable exercise
Primary muscle
Triceps
Secondary muscles
None
MET value
3.5
Calories (30 min, 70 kg)
≈ 123 cal
Video quality
4K with male and female demonstrations

More Triceps Exercises

Assisted Dip Machine
MET 4

Assisted Dip Machine

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Bench Triceps Dip
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Bench Triceps Dip

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Bench Triceps Dip – Legs Extended
MET 5

Bench Triceps Dip – Legs Extended

  • Bench
Cable Overhead Triceps Extension – Rope (High Pulley)
MET 3.5

Cable Overhead Triceps Extension – Rope (High Pulley)

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  • Rope

FAQ: One Arm Cable Triceps Pushdown – Straight Handle

What muscles does One Arm Cable Triceps Pushdown – Straight Handle work?

One Arm Cable Triceps Pushdown – Straight Handle primarily targets the Triceps.

How do you do One Arm Cable Triceps Pushdown – Straight Handle correctly?

A unilateral triceps isolation movement using a straight handle on a high pulley. The arm presses the handle downward in a controlled motion. 💡 Instructi

Is One Arm Cable Triceps Pushdown – Straight Handle good for beginners?

One Arm Cable Triceps Pushdown – Straight Handle has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for One Arm Cable Triceps Pushdown – Straight Handle?

One Arm Cable Triceps Pushdown – Straight Handle requires: Cable.

What are the benefits of One Arm Cable Triceps Pushdown – Straight Handle?

One Arm Cable Triceps Pushdown – Straight Handle strengthens the Triceps, builds functional strength using Cable. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to One Arm Cable Triceps Pushdown – Straight Handle?

Similar exercises to One Arm Cable Triceps Pushdown – Straight Handle include Bench Triceps Dip, Bench Triceps Dip – Legs Extended, Dip Machine, Dumbbell Bent Over Kickback. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is One Arm Cable Triceps Pushdown – Straight Handle better than Bench Triceps Dip?

Both One Arm Cable Triceps Pushdown – Straight Handle and Bench Triceps Dip target the Triceps. One Arm Cable Triceps Pushdown – Straight Handle uses Cable, while Bench Triceps Dip offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Bench Triceps Dip
MET 4.5

Bench Triceps Dip

  • Bench
Bench Triceps Dip – Legs Extended
MET 5

Bench Triceps Dip – Legs Extended

  • Bench
Dip Machine
MET 4.5

Dip Machine

  • Machine
Dumbbell Bent Over Kickback
MET 3

Dumbbell Bent Over Kickback

  • Dumbbells
Dumbbell Lying Triceps Extension
MET 3.5

Dumbbell Lying Triceps Extension

  • Dumbbells

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