One Arm Raw Cable Triceps Pushdown – No Handle

Learn how to do One Arm Raw Cable Triceps Pushdown – No 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 Forearms Cable

One Arm Raw Cable Triceps Pushdown – No Handle is a Cable exercise that primarily targets the Triceps, with secondary activation of the Forearms. It has a MET value of 3.5, meaning a 70 kg person burns approximately 120 kcal in a 30-minute session.

How to Do One Arm Raw Cable Triceps Pushdown – No Handle

A raw, minimalist variation of the triceps pushdown performed without a handle, gripping the cable directly. This exercise emphasizes control and grip strength.


Instructions:


  • Stand next to the high pulley and stabilize yourself with your opposite arm.

  • Grip the cable itself directly with your working hand.

  • Keep your elbow close to your side.

  • Push the cable downward until your arm is fully extended.

  • Return slowly to the start position without letting the elbow move forward.


Common mistakes:


  • Pulling with the shoulder

  • Elbow drifting away from the body

  • Letting the cable slide in the hand

  • Using momentum instead of slow control

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Muscles & equipment

Primary muscleTricepsSecondary muscleForearms
EquipmentCable Machine

Calorie Calculator

MET 3.5
Estimated burn
120 kcal

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

Quick Facts: One Arm Raw Cable Triceps Pushdown – No Handle

Type
Cable exercise
Primary muscle
Triceps
Secondary muscles
Forearms
MET value
3.5
Calories (30 min, 70 kg)
≈ 120 cal
Video quality
4K with male and female demonstrations

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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)
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Cable Overhead Triceps Extension – Rope (High Pulley)

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FAQ: One Arm Raw Cable Triceps Pushdown – No Handle

What muscles does One Arm Raw Cable Triceps Pushdown – No Handle work?

One Arm Raw Cable Triceps Pushdown – No Handle primarily targets the Triceps, with secondary engagement of the Forearms.

How do you do One Arm Raw Cable Triceps Pushdown – No Handle correctly?

A raw, minimalist variation of the triceps pushdown performed without a handle, gripping the cable directly. This exercise emphasizes control and grip...

Is One Arm Raw Cable Triceps Pushdown – No Handle good for beginners?

One Arm Raw Cable Triceps Pushdown – No 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 Raw Cable Triceps Pushdown – No Handle?

One Arm Raw Cable Triceps Pushdown – No Handle requires: Cable.

What are the benefits of One Arm Raw Cable Triceps Pushdown – No Handle?

One Arm Raw Cable Triceps Pushdown – No Handle strengthens the Triceps, engages the Forearms, 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 Raw Cable Triceps Pushdown – No Handle?

Similar exercises to One Arm Raw Cable Triceps Pushdown – No 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 Raw Cable Triceps Pushdown – No Handle better than Bench Triceps Dip?

Both One Arm Raw Cable Triceps Pushdown – No Handle and Bench Triceps Dip target the Triceps. One Arm Raw Cable Triceps Pushdown – No 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

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Bench Triceps Dip – Legs Extended
MET 5

Bench Triceps Dip – Legs Extended

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Dip Machine
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Dip Machine

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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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