Triceps
Single Arm Cable Pushdown
The Single Arm Cable Pushdown is a strength exercise on a cable machine for your triceps. Share of the load in the Zulta muscle model: triceps (lateral head) 38%, triceps (medial head) 27% and triceps (long head) 19%.
Also known as: single arm tricep pushdown (handle)
How to do it
- Set a pulley at its highest position and clip on a single handle.
- Stand facing the machine and grip the handle palm down with your working hand.
- Pin the working elbow to your side, bent about 90 degrees, and rest the free hand on your hip.
- Push the handle down until your elbow is fully straight.
- Let the handle rise slowly until the forearm is just above parallel again.
Tips
- Keep your hips and shoulders square to the machine so the arm does the work.
- Finish every rep with a full, slow lockout.
Common mistakes
- Twisting the torso toward the working side to help the handle down.
- Letting the elbow drift away from the body.
Muscles worked by the Single Arm Cable Pushdown
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
One arm at a time. Elbow extension with the arm at the side: the lateral and medial heads do most of the work, the long head is active but not lengthened because the shoulder stays neutral.
Single Arm Cable Pushdown alternatives
Same equipment
- Cross Body Tricep Pushdown
- Single Arm Tricep Pushdown (Cuff)
- Single Arm Tricep Pushdown (No Attachment)
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Single Arm Cable Pushdown work?
Mainly the triceps (lateral head) and triceps (medial head). The triceps (long head) assist.
Is the Single Arm Cable Pushdown good for beginners?
Yes. The Single Arm Cable Pushdown is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Single Arm Cable Pushdown?
For example the Cross Body Tricep Pushdown, Single Arm Tricep Pushdown (Cuff) and Single Arm Tricep Pushdown (No Attachment). They train mostly the same muscles.
How do you make the Single Arm Cable Pushdown harder?
Add weight or reps, or move on to the Cross Body Tricep Pushdown and Leaning Cable Pushdown.
Sources
- Maeo et al. 2023, Eur J Sport Sci 23(7):1240-1250 (overhead vs neutral arm position)
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