The single-arm cable pushdown trains one triceps at a time using a D-handle or rope on a high pulley. Working one arm lets you fix strength differences between sides, concentrate on the squeeze and use a more natural arm path than a fixed two-handed bar.
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3
Sets
12
Reps
Cable
Equipment
4.80
Cal/min
🎯 Muscles Worked
🎯
Primary
Triceps
📋 How To Perform Single Arm Cable Pushdown
1
Stand facing the cable machine, grip a single handle with one hand, elbow at your side.
2
Push the handle down to full extension, rotating your palm slightly for a peak contraction.
3
Squeeze the tricep hard at the bottom.
4
Return slowly under control.
5
Keep your torso square — don't twist to help push the weight down.
💡 Benefits of Single Arm Cable Pushdown
Corrects left-right imbalances and gives a deep mind-muscle connection with the working triceps. It also allows slightly heavier loading on each arm than you might expect, because there is no need to share the load with the other side.
📈 Sets, Reps & Programming
Do 3 sets of 10 to 15 reps per arm, and rest only as long as it takes to switch sides. Brace your free hand on the machine frame to keep your torso still.
⚠️ Common Mistakes to Avoid
Rotating the torso to push the handle down
Letting the elbow slide forward away from the ribs
Using the free hand to help push the weight
✅ Pro Tips
Pin the working elbow to your side and move only the forearm
Finish each rep with a full lockout and a one-second squeeze
🛡️ Safety Notes
A low-risk exercise. If your shoulder shrugs up toward the ear, lower the weight and relax the shoulder before each set.
🔁 Progressions & Regressions
Make it harderreverse-grip pushdown to shift the load toward other heads of the triceps, or use a slower tempo.
It exposes strength differences between arms and lets you focus fully on each triceps, which often improves symmetry and the quality of each rep.
Overhand or underhand grip?
An overhand grip is the standard choice; an underhand grip shifts some emphasis and is often gentler on the elbows. Try both and use the one that feels better.
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