Strength Training · Bodybuilding
Single-Arm Cable Triceps Pushdown
The single-arm cable triceps pushdown trains the back of your upper arm by straightening one elbow against cable resistance. Working one side at a time lets you control each arm’s effort.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Attach a single handle to a high cable pulley.
- Stand facing the pulley with your feet about hip-width apart.
- Grip the handle with one hand, palm facing down.
- Position your upper arm beside your ribs with your elbow bent about 90 degrees.
- Straighten your elbow to move the handle toward the side of your thigh.
- Bend your elbow to return the handle to the starting position.
Form cues
- Keep your wrist straight.
- Relax your shoulder away from your ear.
- Exhale as you press down.
Common mistakes
- Leaning into each pushKeep your torso still so your body weight does not drive the handle down.
- Swinging the elbow backwardKeep your elbow in the same spot throughout the repetition.
- Letting the cable yank you backTake about two seconds to return the handle against the cable’s pull.
Safety
Excessive weight or snapping your elbow straight can strain your elbow or wrist. Fatigue makes it easier to lose control of the handle.
- Start with a light load that you can move without straining.
- Finish each push without forcefully jamming your elbow straight.
- Let the weight stack settle before releasing the handle or switching sides.
- Stop the set if you feel sharp or increasing joint pain.
If you have an existing elbow or wrist injury, ask a physiotherapist about a suitable grip and range of motion before adding resistance.
Muscles worked
Primary muscles
Equipment
- Cable Column
- Single Cable Handle
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps per arm
- Rest
- 1 min
Start with your weaker arm and match its load and repetitions on the other side.