Exercise guide · Triceps

Cable Single-Arm Triceps Pushdown

Single-arm cable pushdown lets you work each triceps independently. Set a high pulley, keep your elbow pinned to your side, and push the handle down to full arm extension.

Targets: Triceps
Equipment: Cable
Type: Isolation

Step by step

How to do the Cable Single-Arm Triceps Pushdown

Attach a single handle to a high cable pulley. Stand facing the stack with feet shoulder-width apart.
Grab the handle with one hand. Brace your free hand on the machine frame or your hip for stability.
Pin your working elbow to your side at about 90 degrees. Start with forearm roughly parallel to the floor.
Push the handle straight down until your arm is fully extended beside your hip. Keep your torso still and elbow fixed.
Return under control to the start without letting the elbow drift forward. Complete all reps, then switch arms.

Form cues

Elbow glued to your side
Push straight down, not forward
Stand tall with a braced core
Full lockout at the bottom

Common mistakes

Elbow drifting away from the body
Leaning or twisting the torso to cheat the weight
Short reps that never fully extend
Using momentum by swinging the shoulder

Muscles worked

Primary

Triceps

Secondary

None significant

Safety: Start light to establish elbow position. Do not hyperextend the elbow with excessive load.

Alternatives

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