Single-Arm Cable Triceps Pushdown
The single-arm cable triceps pushdown is an isolation exercise that extends one elbow against the high pulley to build the triceps and correct strength differences between sides.
TRICEPS · PUSH
How it is executed
- Stand facing a high cable pulley and grab a single rope or D-handle with one hand, palm facing in or down.
- Keep your elbow tucked against your side and push the handle down by extending your elbow until your arm is fully straight.
- Squeeze the triceps hard at the bottom, then control the handle back up without your elbow drifting forward.
- Working one arm at a time lets you correct side-to-side imbalances and get a deeper contraction.
Common mistakes
- Letting the elbow leave your side and drift forward. Moving the shoulder turns the extension into a press and the triceps stops leading. Pin the elbow to your torso for the whole set.
- Leaning over the pulley to help with bodyweight. That is the sign the load is too heavy for one arm. Stand tall with a braced torso and lighten it.
- Not extending fully at the bottom. The triceps takes the most tension at the end of the range, so cutting it short gives away the best part of the rep. Extend to a soft lockout and control the return.
Frequently asked questions
- Which head of the triceps does the single-arm pushdown work?
- All three heads of the triceps extend the elbow, so all of them contribute. With the arm tucked to the side and the shoulder in a neutral position, the lateral and medial heads are the ones you feel most. The long head, which also crosses the shoulder, gets more stimulus in overhead extensions, where it works stretched. Combining both positions covers the whole muscle.
- Is a handle or a rope better for the single-arm triceps pushdown?
- Both work and change little in the outcome. With the rope or with the palm facing in, the wrist stays neutral and the elbow is easier to keep tucked to the side. With a handle and the palm facing down the lateral head feels a bit more and you can move slightly more load. Pick the one that lets you fully extend the elbow without the wrist bending.
- What is the difference between the single-arm and the two-handed triceps pushdown?
- With both hands on a bar or rope you move more load in less time, and the stronger arm covers for the weaker one without anyone noticing. One arm at a time, each triceps works with its own load, the shoulder can rotate slightly for a fuller contraction and the difference between sides shows. Many plans use the bilateral version as the base and the single-arm one to even out.
- How do you stop the elbow drifting forward on the cable triceps pushdown?
- Stand one step from the pulley with the torso upright and the elbow resting against your ribs before the first rep. The only movement is the elbow extending: if the shoulder moves, the hand rises too far on the return and the elbow travels forward. A useful trick is to hold the elbow with your free hand during the set. If it still drifts, the load is too high.
Variations and substitutions
Cable Incline PushdownCableCable Straight Bar Triceps PushdownCable · Straight bar attachmentReverse-Grip Cable Triceps PushdownCableCable Rope Triceps PushdownCable · Rope attachmentCable V-Bar Triceps PushdownCableBanded Overhead Tricep ExtensionResistance bandCable Rope Overhead Triceps ExtensionCable
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Glossary and calculators
Lactate thresholdThe lactate threshold is the highest intensity at which the body still clears lactate as fast as it produces it.Training tempoTempo is the prescribed speed of each phase of a rep, written as four numbers: eccentric, pause at the bottom, concentric and pause at the top.Price per sessionHow much to charge per session
