Arms · Isolation

Single-Arm Cable Pushdown

A one-arm pushdown that works each triceps on its own.

MAIN MUSCLE
Triceps
EQUIPMENT
Cable
LEVEL
Beginner
REPS
10-15
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Attach a single handle to a high pulley, face the machine, and grip the handle with one hand.

  2. Pin the elbow to your side with the forearm about parallel to the floor.

  3. Push the handle down until the arm is fully straight.

  4. Return slowly until the forearm is just above parallel, finish the reps, and switch sides.

COMMON MISTAKES

  • Elbow drifting forward or out to the side; keep it fixed against your side.
  • Leaning or twisting the torso into the rep; stand square to the machine and reduce the weight.

TIPS

  • Start with your weaker arm and match its reps with the other one.

QUESTIONS

Which muscles does Single-Arm Cable Pushdown work?

The main muscle is Triceps.

How many reps should I do?

FORGE suggests 10-15 reps for Single-Arm Cable Pushdown. The app adjusts sets and reps to your goal and level.

What can I do instead of Single-Arm Cable Pushdown?

These train the same muscles: Triceps Pushdown, Rope Pushdown.