Cable Single-Arm Pushdown

Cable Single-Arm Pushdown is an isolation exercise that targets the triceps, specifically focusing on the lateral and long heads. It’s a beginner-friendly exercise that helps build arm strength and size while improving muscle balance between arms.

This exercise is performed on a cable machine using various attachments, such as a single handle or a rope. Each attachment slightly alters the movement, offering subtle changes in muscle activation and feel.

By working one arm at a time, the Cable Single-Arm Pushdown allows you to correct imbalances and focus on proper form. The constant tension from the cable ensures consistent resistance throughout the movement, making it ideal for both beginners and experienced lifters.

1. Attach a single handle or rope to the high pulley of a cable machine.
2. Stand facing the machine, feet shoulder-width apart, and grip the attachment with one hand.
3. Step back slightly and lean forward, keeping a soft bend in your knees.
4. Start with your elbow bent at about 90 degrees, close to your torso.
5. Push the handle down by extending your arm until it’s fully straight, squeezing your triceps at the bottom.
6. Slowly return to the starting position, maintaining control of the weight.
7. Repeat for the desired number of reps, then switch arms.

This exercise has a low risk when performed correctly.

The most common risk is overloading the weight, which can strain the elbow joint and lead to discomfort or injury. Start with a manageable weight and prioritize control over heavy loads.

Additionally, flaring the elbow outward can shift stress onto the shoulder, reducing triceps activation and increasing injury risk. Keep your elbow close to your torso to protect your joints and maximize effectiveness.