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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Single-Arm Cable Pushdown
TricepsBeginner

Single-Arm Cable Pushdown

A one-arm cable pushdown with a handle, allowing each triceps to be trained independently to address side-to-side differences.

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Primary muscles

  • Triceps
Sets
3
Reps
10–15 each side
Rest
30–60s

How to perform

Single-Arm Cable Pushdown movement

Main muscles working (thicker lines)

Starting position

Attach a single handle to a high pulley, grip it with one hand and stand side-on or facing the stack with the elbow at your side.

  1. 1

    Start with the forearm about parallel to the floor.

  2. 2

    Extend the elbow to push the handle down until the arm is straight.

  3. 3

    Squeeze the triceps at the bottom.

  4. 4

    Return under control and repeat, then switch arms.

Breathing: Exhale as you press down, inhale as the handle returns.

Coaching tips

  • Elbow fixed at the side

  • Finish with the arm straight

  • Stay square

Common mistakes

  • Rotating the torso

  • Elbow drifting forward

  • Uneven reps between arms

Safety notes

  • Keep the load moderate so the shoulder doesn't roll forward to help.

Details

Body parts
Arms · Upper Body
Equipment
Cable
Movement
Isolation · Extension
Exercise type
Isolation
Training goals
Muscle Growth

Sets, reps and rest are general guidance — adjust to your goals and experience.

Variations

  • Cable Triceps PushdownBeginner→
  • Single-Arm Reverse-Grip Cable PushdownBeginner→

Similar Exercises

  • Single-Arm Overhead Cable Triceps ExtensionIntermediate→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.