How to Do the Single-Arm Cable Tricep Pushdown
The single-arm cable tricep pushdown trains one arm at a time with a handle, which helps you spot imbalances and focus on a hard contraction. It is a simple isolation move that suits beginners.
Log every set of your Single-Arm Cable Tricep Pushdown in Superlift
Muscles worked
Primary
- Triceps
Secondary
- None to speak of
How to do the Single-Arm Cable Tricep Pushdown
- 1
Attach a single handle to a high pulley and stand facing the stack.
- 2
Grab the handle with one hand and pin your elbow to your side.
- 3
Start with your forearm just past parallel to the floor.
- 4
Push the handle down until your arm is fully straight.
- 5
Squeeze your triceps at the bottom.
- 6
Return slowly to the start.
- 7
Finish all reps, then switch arms.
Form cues to remember
- Elbow stays at your side
- Fully straighten the arm
- Squeeze hard at the bottom
- Slow return
Common mistakes
Letting the elbow drift forward
Keep your upper arm still.
Twisting the torso
Stand square to the machine and brace your core.
Using too much weight
Lower it until you can finish every rep cleanly.
Rushing the return
Take two seconds on the way up.
Sets and reps
| Muscle growth | 3 sets of 10–15 reps per arm, 45–60 sec rest |
|---|---|
| Endurance | 2–3 sets of 15–25 reps per arm, 30–45 sec rest |
Keep your elbow tucked and avoid snapping the arm straight. Stop if you feel pain in the elbow.
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Single-Arm Cable Tricep Pushdown FAQ
Why do pushdowns one arm at a time?
It lets you focus on each arm separately and shows any strength differences between sides. You can also turn your wrist freely.
Is the single-arm pushdown as good as the rope version?
It works the same muscles. The two-arm rope version is faster, while the single-arm handle gives a stronger focus and a bit more range for each side.
What grip should I use on the single-arm pushdown?
A palm-down or neutral grip both work. Choose the one that feels best at your elbow.
