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All triceps exercisesTriceps · Gym

Single-Arm Cable Pushdown

One arm at a time with a D-handle. Lets you fix side-to-side strength differences and finish each rep with a hard, honest lockout.

BeginnerCable machine3 × 12–15/side
Single-Arm Cable Pushdown demonstration thumbnail — Cable Single Arm Pushdown
TricepsCable machine

Single-Arm Cable Pushdown

Demo · Renaissance Periodization

Verified Single-Arm Cable Pushdown demonstration by Renaissance Periodization. Click to play.

How to do the Single-Arm Cable Pushdown

  1. 1Elbow pinned to the side
  2. 2Full lockout, brief squeeze
  3. 3Underhand grip hits the medial head
  4. 4No leaning into the stack

Benefits of the Single-Arm Cable Pushdown

  • Builds strength and size in the triceps through a full, controlled range of motion
  • Also trains lateral head as supporting movers
  • Constant tension through the full range — no easy point in the rep
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services