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One-Arm Cable Triceps Pushdown

A unilateral pushdown from a high pulley that isolates each triceps separately, useful for fixing side-to-side strength gaps and grooving a strict elbow-extension pattern.

ArmsCableElbow extension
GoLightWeight mediacable-one-arm-tricep-pushdown

Demonstration coming soon

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Primary

Triceps brachii

Secondary

AnconeusForearm extensorsCore

Equipment

Cable

Pattern

Elbow extension

Setup

  1. 01Set the pulley high and attach a single D-handle.
  2. 02Grip the handle with a neutral or overhand grip and stand close to the stack.
  3. 03Pin the working elbow to your side with the forearm up near the cable.
  4. 04Stagger the stance slightly and brace the trunk.

Execution

  1. 01Press the handle down until the elbow is fully locked out.
  2. 02Squeeze the triceps for a beat at the bottom.
  3. 03Let the forearm rise under control until it passes parallel to the floor.
  4. 04Keep the elbow position fixed, then repeat on the other arm after the set.

Checkpoints

  • -The working elbow stays glued to the ribs.
  • -Full lockout with a visible triceps contraction each rep.
  • -Shoulder stays down; no leaning into the rep.
  • -Torso stays square to the stack, not rotating.

Common mistakes

  • -Letting the elbow drift forward and pressing with the shoulder.
  • -Rotating the torso to add leverage.
  • -Short partial reps that skip the lockout squeeze.
  • -Loading heavier than the standing position can stabilize.

Programming notes

  • -Use 2 to 4 sets of 10 to 15 reps per arm, starting with the weaker side.
  • -A good corrective when two-arm pushdowns show one arm doing more work.
  • -Keep rest short; single-arm work doubles set count quickly.

Related exercises

Cable Pushdown

Cable / Arms

Cable Pushdown (With Rope Attachment)

Cable / Arms

Standing One-Arm Cable Triceps Extension

Cable / Arms

Triceps Pushdown

Cable / Arms

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