Animated GIF · Available via API
gif_boxCable One Arm Tricep Pushdown
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
CableCategory
strength
Mechanic
isolation
Cal/min
5.5
Force
push
Cable One Arm Tricep Pushdown is a intermediate single-joint isolation pushing exercise targeting the Triceps in the Upper Arms region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Forearms.
list_alt Step-by-Step Instructions
Stand facing a cable machine with a straight bar attachment at chest height.
Grasp the bar with an overhand grip and step back to create tension in the cable.
Position your feet shoulder-width apart and slightly bend your knees.
Keep your back straight and core engaged throughout the exercise.
Start with your arm fully extended and perpendicular to the floor.
Keeping your upper arm stationary, exhale and push the bar down until your arm is fully extended.
Pause for a moment, then inhale and slowly return to the starting position.
Repeat for the desired number of repetitions, then switch arms.
warning Common Mistakes
Recruiting larger muscle groups to "help" move the weight instead of isolating Triceps — swinging momentum or shifting the torso takes tension off the muscle this exercise is meant to train.
Locking out too fast or letting the elbows drift outward under load — controlling the eccentric (lowering) phase is where most of the muscle-building stimulus happens.
Standing too close to or too far from the pulley, which changes the resistance curve and can take tension off the target muscle at the top or bottom of the rep.
Progressing the load or reps too quickly before technique is consistent across every rep of every set.
person Who Should Do This Exercise
Cable One Arm Tricep Pushdown is classified as a Intermediate strength exercise, so lifters with some training experience who already have basic technique and stability in place — beginners can work up to it, but should master fundamental Upper Arms movements first. It fits well in programs focused on strength training and pairs naturally with other Upper Arms movements in a balanced routine.
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