Single-Arm Pushdown

How to do it

1. Setup

   Stabilize the shoulder and keep the upper arm fixed before extending the elbow.

2. Execution

   Reach full elbow extension under control, contract the triceps and return without losing position.

3. Avoid

   Avoid rocking the torso or letting the elbows flare to escape the load.

4. Overload

   When you complete every prescribed set at the top of the rep range with clean form, increase the load by 2.5–5% next session.