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Exercise 1723 · REF qRZ5S1N

Cable One Arm Tricep Pushdown exercise animation

Cable One Arm Tricep Pushdown

Category
Upper Arms
Equipment
Cable
Target
Triceps

Pushing down with one arm on a cable isolates each triceps individually, making it straightforward to notice if one arm is meaningfully weaker than the other. Because only one side is loaded, the torso has to stay square rather than rotating to assist, unlike a two-arm pushdown where leaning in is an easy habit to fall into. It's a common finisher after heavier compound pressing work.

How to Do the Cable One Arm Tricep Pushdown

  1. Stand facing a cable machine with a straight bar attachment at chest height.
  2. Grasp the bar with an overhand grip and step back to create tension in the cable.
  3. Position your feet shoulder-width apart and slightly bend your knees.
  4. Keep your back straight and core engaged throughout the exercise.
  5. Start with your arm fully extended and perpendicular to the floor.
  6. Keeping your upper arm stationary, exhale and push the bar down until your arm is fully extended.
  7. Pause for a moment, then inhale and slowly return to the starting position.
  8. Repeat for the desired number of repetitions, then switch arms.

Muscles Worked

The Cable One Arm Tricep Pushdown primarily targets the Triceps, with Forearms as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Triceps Exercises

Band Side Triceps Extension Band Side Triceps Extension Band · Triceps Barbell Close-Grip Bench Press Barbell Close-Grip Bench Press Barbell · Triceps Barbell Decline Close Grip To Skull Press Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell Jm Bench Press Barbell · Triceps

Equipment Alternatives

Don't have cable? These target the same triceps with different equipment.

Bench Dip (knees Bent) Bench Dip (knees Bent) Body Weight · Triceps Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps

FAQ

What muscles does the Cable One Arm Tricep Pushdown work?
The Cable One Arm Tricep Pushdown primarily targets the triceps, with the forearms as the main supporting muscle group.
What equipment do I need for the Cable One Arm Tricep Pushdown?
The Cable One Arm Tricep Pushdown is done with a cable.
What's a good alternative to the Cable One Arm Tricep Pushdown?
If you don't have access to a cable, the Bench Dip (knees Bent) targets the same triceps using body weight instead.