Single-Arm Triceps Pushdown (Machine)
Also called Machine Single-Arm Triceps Pushdown
How to do it
Stand facing the machine and hold one high pushdown handle overhand with the working elbow pinned beside the ribs. Extend the elbow to press the handle down until the arm is straight, squeeze the triceps, then return slowly along the guided path without moving the upper arm. Complete the set and repeat on the other side.
Setup
Adjust the machine handle so it begins around lower-chest height and can be pressed downward from a bent elbow. Stand centered with a straight wrist, elbow beside the ribs, shoulder down, feet stable, and torso braced.
Where you should feel it
Through the working triceps along the guided path, with the forearm securing the handle and the core holding the torso square. Avoid shoulder movement or body lean.
When to use it
Use for stable unilateral triceps hypertrophy and side-to-side loading with simple machine progression. Perform 10-20 controlled reps per side.