Single-Arm Cable Triceps Pushdown

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Your first single-arm cable triceps pushdown

Three things to know before your first set of the single-arm cable triceps pushdown.

Start with the lightest plate or two on the stack. Working one arm at a time, this is a light movement for almost everyone.

Aim for sets of 10 to 15 on each arm. If your elbow drifts forward to finish a rep, drop a plate.

Pin your elbow to your side and keep it there. The only thing that moves is your forearm.

Straighten your arm fully at the bottom and pause. Most of the work for your triceps happens in that last bit of the rep.

The most common mistake is leaning over the handle to push it down with your bodyweight. Stand tall and let your arm do it.

A rope pushdown trains both arms at once with the same setup. A straight bar pushdown lets you use more weight.

Updated October 31, 2026

Set a pulley to its highest position with a single handle attached, and select the weight.
Stand facing the machine and take the handle with one hand, palm down or facing in. Pin your elbow to your side with your forearm level with the floor. This will be your starting position.
Push the handle down until your arm is straight, keeping your upper arm still.
Pause for a second, then let the handle rise slowly back to the start. Finish every rep on one side before switching.