Smart Workout Diary

Cable One-Arm Tricep Pushdown

The cable one-arm triceps pushdown is an isolation exercise performed at a high pulley by extending one elbow against cable resistance. It primarily targets the triceps and helps develop arm strength, muscle control, and balanced left-to-right triceps development.

Demonstration

Cable One-Arm Tricep Pushdown — demonstration 1
Cable One-Arm Tricep Pushdown — demonstration 2

Instructions

  1. Set the pulley high and attach a single handle. Choose a light load that allows controlled elbow extension.
  2. Stand facing the cable machine with a stable staggered or shoulder-width stance. Hold the handle with one hand, keeping the upper arm close to your side.
  3. Begin with the elbow bent and the forearm angled upward. Brace your abdomen, keep your chest tall, and keep the shoulder relaxed rather than shrugged.
  4. Exhale and extend the elbow, pressing the handle down until the arm is nearly straight. Keep the upper arm still and avoid swinging your torso.
  5. Inhale and return slowly until the elbow is bent under control. Complete the repetitions on one side, then repeat with the other arm.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Keep the elbow fixed: the forearm should move while the upper arm stays close to the torso.
  2. Use a controlled load: do not lean over the handle or use body momentum to push it down.
  3. Protect the elbow: finish near full extension without forcefully locking or snapping the joint.
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