One-arm pushdowns for sharp, balanced triceps.
Lock your elbow at your side, only your forearm should move.
Gripping a single handle on the high pulley strips the pushdown to one triceps hinging one elbow, with nothing else invited. Working alone, each arm has to control its own weight from the parallel-forearm start to a hard lockout, which quickly exposes whichever side has been coasting on bar pushdowns. It earns its place for evening out the arms and drilling strict elbow extension with constant cable tension.
With a bar, your stronger triceps quietly does extra work. Splitting the arms shows you the real gap between sides and forces each one to earn its own reps.
To about forearm parallel with the floor, then push back down. Letting it fly all the way up with a drifting elbow turns the rep into a shoulder movement.
A slight forward lean is fine and stable, but the torso should be frozen for the whole set. If you are bobbing up and down, the stack is too heavy.
