Single-Arm Cable Pushdown

What is the Single-Arm Cable Pushdown?

The single-arm cable pushdown isolates one triceps at a time with a handle on a high pulley. Working one side alone exposes and evens out strength differences, lets the wrist rotate freely, and makes it easy to keep the upper arm truly pinned, so each rep is a strict, focused elbow extension.

Muscles worked

Primary: Triceps

The triceps extends the elbow to press the handle down; working one arm at a time lets you keep the upper arm fixed and focus the contraction on that side alone.

How to perform the Single-Arm Cable Pushdown

1. Attach a single handle to a high pulley and grip it with one hand, usually with a supinated or neutral grip.
2. Working one arm isolates each triceps and exposes side-to-side imbalances that a two-hand bar can mask.
3. Pin the working elbow to your side and use the free hand to brace the torso and prevent twisting.
4. Press the handle down by extending the elbow until the arm is fully straight.
5. Squeeze the lockout, focusing on the individual triceps without rotating the shoulder to help.
6. Let the handle rise under control back to forearm-parallel, keeping the elbow pinned throughout.

Suggested working range: 12–15 reps. Default progression: double progression.

Mechanics

A single-joint isolation against a high cable, performed one arm at a time: elbow extension with the upper arm pinned to the side. Isolating one arm makes it easy to hold strict position and to give each triceps equal, undivided work.

Form cues

• •Take an underhand or neutral grip on a single handle and pin the elbow to your side.
• •Extend fully at the bottom and squeeze the triceps before letting the handle rise.
• •Keep the working upper arm still. Brace your torso so you don’t lean into it.
• •Match the reps on your weaker arm across both sides.

Common mistakes

• •Rotating the shoulder or twisting the torso to help press the handle down.
• •Letting the working elbow drift away from the side instead of pinning it.
• •Leaning bodyweight onto the handle rather than extending the elbow strictly.
• •Letting the handle snap back up instead of controlling the eccentric.

Variations & alternatives

• •Two-handed bar pushdown, the standard version loading both arms at once.
• •Rope pushdown, a neutral grip you can spread for a harder lockout.
• •Reverse-grip pushdown, an underhand grip biasing the medial head.
• •Single-arm overhead cable extension, the same arm in a stretched position.

Tricep Pushdown

Triceps · Cable

Overhead Tricep Extension

Triceps · Dumbbell

Skull Crusher

Triceps · Barbell

Tricep Dip

Triceps · Bodyweight

Close-Grip Bench Press

Triceps · Barbell

Programming: sets, reps & when to use it

Program the single-arm pushdown in the library’s 12–15 rep range as a triceps accessory or finisher, letting the weaker arm set the load and reps. The single-arm setup keeps the upper arm strict, so chase a clean lockout and squeeze each rep. Run it after pressing; a couple of sets per arm is plenty.

Frequently asked questions