Cable One Arm Tricep Pushdown exercise animation (Male)

Cable One Arm Tricep Pushdown

Target muscle
Triceps Brachii
Equipment
Cable
Body part
Upper Arms
Type
Strength

The cable one arm tricep pushdown is a single-arm isolation exercise that targets the triceps brachii of the upper arm. Working one side at a time on a high cable keeps constant tension on the muscle through the full range and lets you fix strength imbalances between arms.

How to do the Cable One Arm Tricep Pushdown

  1. 1Set the cable pulley to the top position and attach a single handle.
  2. 2Stand facing the machine, grip the handle with one hand using a neutral or overhand grip, and take a small step back.
  3. 3Pin your working elbow tightly against your side and keep your torso upright with a slight forward lean.
  4. 4Brace your core and start with your forearm roughly parallel to the floor, the cable taut.
  5. 5Push the handle down by extending your elbow until your arm is fully straight, squeezing the triceps at the bottom.
  6. 6Pause briefly in the locked-out position without letting your elbow drift forward.
  7. 7Let the handle rise under control back to the start, keeping tension on the triceps the whole way.
  8. 8Finish all reps on one arm, then switch the handle to the other hand and repeat.

Form tips

  • Keep your upper arm and elbow locked in place so the movement happens only at the elbow joint.
  • Use your free hand to hold the machine or your waist for a stable base, but do not let it assist the lift.
  • Control the eccentric — lower the resistance back slowly rather than letting the stack pull your arm up.
  • Pick a weight light enough to fully straighten your arm and squeeze at the bottom of every rep.

Common mistakes

  • Letting the elbow flare out or drift forward, which recruits the shoulder and takes tension off the triceps.
  • Leaning your whole body into the handle to push it down, which turns the lift into a momentum-driven cheat rep.
  • Stopping short of full extension, so the triceps never reach peak contraction and you lose part of the rep.
  • Going too heavy and yanking the cable, which strains the elbow and breaks the strict single-joint motion.

Frequently asked questions

What muscles does the cable one arm tricep pushdown work?

It isolates the triceps brachii, the muscle on the back of your upper arm responsible for straightening the elbow. Working one arm at a time focuses the effort on that single side.

Why train one arm at a time instead of using both?

Single-arm work lets each triceps move through its full range independently, so a stronger arm cannot compensate for a weaker one. It is a good way to find and fix side-to-side imbalances.

How many sets and reps should I do?

As an isolation move, 2 to 4 sets of 10 to 15 reps per arm works well. Use a weight you can control with a strict elbow and a full lockout on each rep.

Where should I feel this exercise?

You should feel it in the triceps at the back of your upper arm, especially as you lock out and squeeze at the bottom. If you feel it mainly in your shoulder, your elbow is drifting and the weight is likely too heavy.

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