Cable One-Arm Concentration Triceps Pulldowns - Kneeling on the Floor

Differentiation: Mechanics

This variation of a Triceps Pushdown is unique from other cable triceps extension exercises. Here is how: you perform reps with one arm for a full set, | then switch the handle to your other arm. Working individual sides allows for maximum contraction of your triceps. You also kneel with your arm anchored to your knee for this exercise. Kneeling limits your ability to cheat by using momentum from your body, | (like you might do when performing a standing version). Preventing cheating forces the concentration into your triceps. Isolating this muscle increases their overall strength and definition. Since your palms face upward when you grip the cable attachment, you pull the weight downward. This movement increases the strength in the long head of your triceps.

Starting Position

To get into starting position, do this...

1) Locate a cable machine.

2) Set the pulley at a setting that is the height of your shoulder.

3) Obtain a single stirrup handle attachment.

4) Clip the single stirrup handle attachment onto the pulley hook.

5) Standing with your side to the cable machine, grasp the handle with the hand furthest away with your palm facing outward.

6) Kneel on the floor two feet from the cable machine, so that the knee of the side of your body with your free hand - is flat on the floor,

7) ...and the foot of the side of your body holding the handle is on the floor.

8) Place the elbow of the hand - with the cable against its respective inner - thigh.

9) Assume a slight and natural arch in your lower back.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Keeping your core muscles tight, exhale as you flex your tricep while pulling the handle downwards

3) ...until your arm is almost fully extended and pointing toward the floor.

4) This is the ending position.

5) Squeeze your tricep and hold for a count of two seconds.

6) Then, inhale as you allow the bar to retract upward to the starting position using a slow and controlled movement.

7) Repeat reps for a full set using that arm.

8) When all reps are finished, switch the handle to your other hand. Then, perform the same number of reps using your other arm.

Proper Form

Pay special attention to following proper form by...

Keep your core muscles tight.

Keep your upper arm stationary and focus on only moving your forearm.

Be sure to move slowly and deliberately through the lift. This will ensure that your muscle receives the maximum benefit of constant cable-resistance.

Keep your elbow planted on top of your knee throughout the movement.

Gear Advice

For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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