Single-Arm Cable Pushdown

Technique

The single-arm cable pushdown is a triceps pushdown performed one arm at a time with a handle or cable end attached to a high pulley. Working each arm alone lets you focus on a full lockout, find the groove that suits your elbow and correct strength differences between the arms.

Steps

1. Attach a single handle to a high pulley and grip it with one hand, palm facing down or in
2. Stand close to the machine, pin the elbow to your side and let the forearm start at about 90 degrees
3. Push the handle down until the elbow is fully straight, squeezing the triceps
4. Let the handle rise slowly back to the start without moving the upper arm, then switch arms

Common mistakes

• Letting the elbow drift forward and turning it into a press
• Leaning over the handle to use body weight

Variations

• Single-arm reverse-grip pushdown
• Two-arm rope pushdown

FAQ