Upper Arms Exercise · Cable
Cable One Arm Tricep Pushdown
- Category
- Upper Arms
- Equipment
- Cable
- Target
- Triceps
Biomechanical cues verified by the PlanWorkouts Science Review Board under CSCS editorial oversight; see our editorial standards.
The Cable One Arm Tricep Pushdown is a targeted isolation upper arms movement designed to train the Triceps.
Single-joint elbow extension isolating the triceps brachii (lateral, medial, and long heads). Keep upper arm fixed to prevent shoulder momentum. Executing this with strict form maximizes muscle fiber recruitment while protecting joint structures.
Quick Exercise Facts
Target Muscle Activation
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
- Stand facing a cable machine fitted with a straight bar attachment at chest height.
- Grip the bar overhand and step back to create tension in the cable.
- Set your feet shoulder-width apart with a slight bend in your knees.
- Keep your back straight and your core braced throughout the exercise.
- Begin with your arm fully extended and perpendicular to the floor.
- Without moving your upper arm, exhale and push the bar down until your arm is fully extended.
- Pause briefly, then inhale and slowly return to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Recommended Sets & Reps by Training Goal
65–75% 1RM · 60s rest
50–60% 1RM · 30–45s rest
Controlled 3s eccentric · 60s rest
Biomechanical & Joint Load Cues
Single-joint elbow extension isolating the triceps brachii (lateral, medial, and long heads). Keep upper arm fixed to prevent shoulder momentum.
Common Mechanical Mistakes & Form Errors to Avoid
- Flaring Elbows Outward: Allowing elbows to wing outward during pushdowns or extensions shifts tension to the chest and shoulders while stressing elbow ligaments.
- Moving the Upper Arms: Swinging the humerus back and forth turns the movement into a lat pullover rather than isolated elbow extension.
- Incomplete Lockout Extension: Stopping short of full arm extension prevents full recruitment of the triceps medial and lateral heads.
Proper Breathing Patterns & Core Engagement
Inhale as elbow flexes to full stretch; exhale as forearm extends straight.
Add the Cable One Arm Tricep Pushdown to Your Custom Workout Routine
Build a personalized, science-backed workout plan matching your training goals, equipment access, and schedule.
Injury Modification & Joint Safety
Individuals with triceps tendon irritation at the elbow should avoid excessive deep elbow flexion (>90°) on skull crushers and prefer cable pressdowns. If joint irritation persists, immediately stop and substitute this movement with another exercise from the Upper Arms exercises category.
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 Triceps Dip (kneeling)
Band Alternating Biceps Curl
Band Close-Grip Push-Up
Band Concentration Curl
Band One Arm Overhead Biceps Curl
More Triceps Exercises
Band Side Triceps Extension
Barbell Close-Grip Bench Press
Barbell Decline Close Grip To Skull Press
Barbell Incline Close Grip Bench Press
Barbell Incline Reverse-Grip Press
Barbell Jm Bench Press
Equipment Alternatives
Don't have cable? These target the same triceps with different equipment.
Bench Dip (knees Bent)
Band Side Triceps Extension
Barbell Close-Grip Bench Press
Dumbbell Close Grip Press
FAQ
- What muscles does the Cable One Arm Tricep Pushdown work?
- The Cable One Arm Tricep Pushdown primarily targets the triceps as the primary agonist. The forearms acts as the primary supporting muscle group during force transmission. Maintaining strict biomechanical alignment ensures maximal tension remains focused on the intended muscle fibers rather than shifting to surrounding stabilizer joints.
- What equipment do I need for the Cable One Arm Tricep Pushdown?
- The Cable One Arm Tricep Pushdown is performed using a cable. Ensure all equipment is securely positioned with collars or safety pins locked before loading working sets. If you train in a home gym or minimal setup, explore our equipment-free and resistance band alternatives below.
- What is the most common form mistake on the Cable One Arm Tricep Pushdown?
- The most frequent error is flaring elbows outward: Allowing elbows to wing outward during pushdowns or extensions shifts tension to the chest and shoulders while stressing elbow ligaments.. Controlling the 2 to 3-second eccentric lowering phase ensures maximal hypertrophic stimulus while shielding connective tissue.
- How many sets and reps should I perform on the Cable One Arm Tricep Pushdown?
- For muscle growth and density, execute 3 to 4 working sets of 10 to 15 controlled repetitions with 60 seconds rest, emphasizing a deep stretch and deliberate peak contraction on every rep.
- 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. This alternative replicates the same joint angle and movement plane while allowing you to train effectively with different available gear. You can also substitute it seamlessly in our free Workout Plan Builder.