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Exercise guide

Single Arm Tricep Pushdown

A triceps isolation exercise performed one arm at a time on a cable machine with a single handle.

What this exercise works

Muscles
triceps brachii · forearm extensors
Goals
hypertrophy · strength
Equipment
Cable machine
Category
Strength
Difficulty
intermediate

Demonstration

Single Arm Tricep Pushdown Step 1

Step 1

Single Arm Tricep Pushdown Step 2

Step 2

How to perform the movement

  1. Attach a single handle to a high cable pulley.
  2. Grasp the handle with one hand and keep your elbow pinned to your side.
  3. Press the handle down until your arm is fully extended.
  4. Squeeze the triceps at the bottom.
  5. Slowly return to the start position.
  6. Complete reps on one side, then switch.

Technique cues and common mistakes

  • Keep your elbow pinned to your side throughout.
  • Avoid leaning forward to add momentum.
  • Fully extend your arm at the bottom for a complete contraction.

This is general movement information. It is not medical advice or an individual prescription.

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Single Arm Tricep Pushdown : muscles, instructions and tips · Tempo