Triceps · Cable machine

Cable Single Arm Triceps Pushdown (rope-attachment)

The cable single arm triceps pushdown with a rope attachment is an isolation exercise designed to target the triceps while correcting strength imbalances between arms. It suits lifters of all experience levels and fits best toward the end of an upper-body or push-focused workout.

Muscles: Triceps
Equipment: Cable machine
Type: Strength
Animation: Men

How to do it

Stand facing a cable machine with a rope attachment set at the highest position.
Grab one end of the rope with one hand.
Keep your elbow close to your side and upper arm stationary.
Push down by extending your elbow fully.
Return to the starting position with control.
Complete all reps on one side before switching.

Common mistakes

Allowing the elbow to drift forward or backward, which transfers tension from the triceps to the shoulder joint and back.
Using torso momentum to move the cable, which reduces the active tension placed on the target muscle.
Stopping short of full elbow extension at the bottom, which prevents the triceps from reaching a peak contraction.
Bending the wrist excessively under load, placing unnecessary strain on the forearm tendons.

Tips

Flare your wrist slightly outward and away from your hip at the bottom to maximize peak contraction in the lateral head.
Brace your non-working hand against your hip or the machine frame to keep your torso stable throughout the set.
Control the eccentric phase by taking about two seconds to let the cable return to the starting position.

Sets and reps

Perform 3–4 sets of 10–15 reps per arm, resting 45–60 seconds between sides. Because this is a single-joint isolation movement, moderate weights with strict tempo are much more effective than heavy, low-rep sets.

Muscles worked

Cable Single Arm Triceps Pushdown (rope-attachment): triceps

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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On a computer? Point your phone's camera here to get the app.

Questions

Why use a rope attachment instead of a rigid handle for single-arm work?

The rope allows for a freer wrist path and lets you extend slightly past the hip, delivering a deeper contraction than a fixed handle.

Can a resistance band replace the cable machine for this exercise?

Yes, anchoring a resistance band high overhead provides a similar constant-tension profile for unilateral triceps training at home.

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