Triceps · Cable machine

Single Arm Cable Tricep Pushdown

The single arm cable tricep pushdown is an isolation exercise designed to target all three heads of the triceps with continuous cable tension. It helps balance muscular symmetry between arms and fits well toward the middle or end of an upper-body push session.

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

How to do it

Stand facing a cable machine with a single handle attachment.
Grip the handle with one hand, elbow at your side.
Keep your upper arm stationary and core engaged.
Push the handle down by extending your forearm until your arm is fully extended.
Slowly return to the starting position, then repeat with the other arm.

Common mistakes

Allowing the elbow to drift forward or back shifts mechanical tension away from the triceps and onto the shoulder.
Using torso momentum to force the weight down reduces targeted muscle activation and compromises control.
Cutting the range of motion short at the bottom prevents full triceps contraction and limits muscle growth.

Tips

Keep your upper arm pinned to your side to ensure only the elbow joint moves.
Pause for a brief contraction at full extension before controlling the eccentric phase back up.
Position the pulley around head to upper-chest height to keep the cable path aligned with your forearm.

Sets and reps

Aim for 3 to 4 sets of 10 to 15 reps per arm for muscle growth, resting 45 to 60 seconds between arms.

Muscles worked

Single Arm Cable Tricep Pushdown: 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.

App Store Google Play RuStore

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

Questions

Which handle attachment is best for single-arm pushdowns?

A single D-handle or a short rope attachment works best because it allows a neutral, joint-friendly wrist position throughout the rep.

Can this exercise be replicated at home without a cable machine?

Yes, securing a resistance band overhead or performing single-arm dumbbell kickbacks provides a comparable unilateral tricep stimulus.

Similar exercises

All triceps exercises →