How to do a Cable One-Arm Tricep Pushdown
The Cable One-Arm Tricep Pushdown is an advanced cable exercise that works your triceps, with help from your forearms.
How to do a Cable One-Arm Tricep Pushdown, step by step
- 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.
Muscles worked
Common mistakes
- Using momentum to push the weight down
- Moving the upper arm during the exercise
- Not engaging the core
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 3-4 sets x 6-8 reps |
| Muscle growth | 3-4 sets x 10-15 reps |
| Endurance | 2-3 sets x 15-25 reps |
| Power | Not recommended |
Alternatives, progressions and regressions
Similar exercises
More exercises for the same muscles
Frequently asked questions
What muscles does the Cable One-Arm Tricep Pushdown work?
The Cable One-Arm Tricep Pushdown mainly works your triceps. It also works your forearms.
Is the Cable One-Arm Tricep Pushdown good for beginners?
Not at first. The Cable One-Arm Tricep Pushdown is rated advanced. Build a base with simpler exercises and add this one once your technique and strength are solid.
How many sets and reps of the Cable One-Arm Tricep Pushdown should I do?
A good starting point is 3-4 sets x 6-8 reps for strength, 3-4 sets x 10-15 reps for muscle growth and 2-3 sets x 15-25 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Cable One-Arm Tricep Pushdown?
Good alternatives are Cable Rope Triceps Extension, Cable Triceps Pushdown and Close-Grip Push-Up.
Put it in a workout plan
Track your Cable One-Arm Tricep Pushdown in UltraFit360
Log sets and reps, see your previous weights and let the app build your program. Free on iOS and Android.