Cable One Arm Tricep Pushdown

Also known as: one arm tricep pushdown, single arm cable pushdown, one arm cable tricep extension

Beginner

Triceps

Cable

Use unbroken cable tension to build triceps mass behind every press: Cable One Arm Tricep Pushdown finishes an arm session cleanly.

How to do Cable One Arm Tricep Pushdown

Stand facing a cable machine with a straight bar attachment at chest height.
Grasp the bar with an overhand grip and step back to create tension in the cable.
Position your feet shoulder-width apart and slightly bend your knees.
Keep your back straight and core engaged throughout the exercise.
Start with your arm fully extended and perpendicular to the floor.
Keeping your upper arm stationary, exhale and push the bar down until your arm is fully extended.

Add to an AI Workout Plan All Arms Exercises

Cable One Arm Tricep Pushdown Sets and Reps by Goal

Strength

3 sets of 5-6 reps with 2-3 minutes of rest. Step back until the stack never rests at the top.

Hypertrophy

3 sets of 10-12 reps with 90 seconds of rest. Stretch the return phase before adding weight.

Endurance

2-3 sets of 15-18 reps with 45-60 seconds of rest. Move the pin one plate once the last rep feels easy.

Common Cable One Arm Tricep Pushdown Mistakes

Setting the pulley at the wrong height for the line of pull

Match pulley height so the cable lines up with the working muscle.

Slamming into lockout and jarring the elbow

Finish firm but stop just short of a hard snap at the top.

Easier and Harder Than Cable One Arm Tricep Pushdown

Harder progression

Cable Lying Triceps Extension V. 2

Swap Cable One Arm Tricep Pushdown For

Handstand

Ez Barbell Seated Triceps Extension

Smith Close-grip Bench Press

Cable One Arm Tricep Pushdown — Frequently Asked Questions

How do you do the Cable One Arm Tricep Pushdown?

Stand facing a cable machine with a straight bar attachment at chest height. Grasp the bar with an overhand grip and step back to create tension in the cable. Position your feet shoulder-width apart and slightly bend your knees. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Cable One Arm Tricep Pushdown work?

The Cable One Arm Tricep Pushdown primarily targets the triceps. It is classified as a arms exercise and is performed with a cable machine.

How many sets and reps of the Cable One Arm Tricep Pushdown should I do?

For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Stretch the return phase before adding weight. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Cable One Arm Tricep Pushdown good for beginners?

Yes. The Cable One Arm Tricep Pushdown is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

What can I do instead of the Cable One Arm Tricep Pushdown?

Try the Handstand, Ez Barbell Seated Triceps Extension or the Smith Close-grip Bench Press. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Cable One Arm Tricep Pushdown the same as the one arm tricep pushdown?

Yes. The Cable One Arm Tricep Pushdown is also commonly called the one arm tricep pushdown or the single arm cable pushdown. Different gyms and training programs label it differently, but "one arm tricep pushdown" and "single arm cable pushdown" refer to this same movement.