Single Arm Tricep Pulldown, Is It Optimal?

Is The Single Arm Tricep Pulldown Optimal?

So, is the single arm tricep pulldown optimal for muscle growth?

Absolutely. Single-arm triceps pulldowns are one of if not the most effective isometric triceps exercise.

Keep reading to learn why you may want to start doing single-arm triceps pulldowns for your triceps.

Single Arm Tricep Pulldown

What Are Triceps?

The triceps are one of the muscles that make up the upper arm, the biceps being the other.

There are three sections of the triceps, the long head, medial head, and lateral head.

The triceps are antagonists to the biceps and are responsible for arm extension. Because the triceps extend the arm, they are a significant worker during pushing movements.

What Is The Triceps' Optimal Plane Of Movement?

An optimal plane of movement for the triceps allows arm extension with neutral shoulders. Achieve this by doing standard pushdowns using an attachment such as a rope or v-bar.

Pushdowns are excellent for working the triceps. However, cross-body cable extensions are an even better way to isolate the muscle.

Taking things a step further, performing triceps extensions overhead will further isolate the triceps and create an optimal movement plane.

Including more than one optimal movement for your given triceps workout (whatever that looks like) is a good idea.

Single Arm Tricep Pulldown, Is It Optimal?


The single arm tricep pulldown puts the triceps into an optimal plane of movement.

Performing this exercise allows the arm to effectively hinge at the elbow and effectively isolate the targeted muscle.

This exercise is excellent for anyone looking to build their triceps.

Should I Use One Or Two Arms For Triceps Cable Extensions?

Both are great.

From personal experience, I feel a better contraction doing this exercise one arm at a time (true for most).

However, this exercise is optimal and effective with one or two arms.

How To Perform Single Arm Tricep Pulldown

Common Triceps Pushdown Attachments

Buy Cable Tower For Triceps Pulldowns

Single Arm Tricep Pulldown: Related Content

Is It Good To Do Triceps Pushdowns With Bands?


Triceps pushdowns with bands offer an excellent alternative for those who do not have access to a cable tower.

Learn more about this topic here.

Is The V-Bar Attachment Good For Pushdowns?


The V-bar attachment is one of the better choices for triceps pushdowns. It allows the triceps to move in an optimal plane.

Learn more here.

What Stimulates Muscle Growth?

What stimulates muscle growth (hypertrophy) is exercise-induced muscle damage.

During high-intensity weight training, micro tears occur in muscle fibers. These tears are then repaired and grow back slightly stronger and thicker than they were previously.

Adequate nutrients are necessary for this biological process to occur.

Do Pull-Ups Work The Rear Delts?


Since rear delts play a significant role in pulling movements, they will work hard during pull-ups.

To learn more about this, click here.

Does Elliptical Build Muscle?


Since the elliptical does not put enough stress on the muscles to generate microtears, it is not capable of aiding muscle growth.

Learn more about this here.

Sarcoplasmic vs Myofibrillar Hypertrophy

Hypertrophy is a term that describes exercise-induced muscle growth. However, there is more than one type of hypertrophy.

Learn about them here.

What Is The Hardest Muscle To Grow?

As I stated previously, from personal experience as a trainer, I have found that many people (especially beginners) struggle with the lats.

However, this is a subjective claim and everyone is different. It is likely that the muscle that is most difficult for you to grow is not the lats, but instead, one that is more difficult.

Learn more about this question here.

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