Cable One Arm Side Triceps Pushdown

Muscles worked

Setup

1. Set the cable pulley to the highest position and attach a single D-handle.
2. Stand perpendicular (sideways) to the cable machine with your feet shoulder-width apart.
3. Grip the handle with the hand closest to the machine using an overhand (pronated) grip.
4. Tuck your elbow firmly into your side and maintain a slight bend in your knees for stability.

How to do it

1. Exhale as you extend your arm downward until your elbow is fully locked out at your side.
2. Squeeze your triceps forcefully at the bottom of the movement for one second.
3. Inhale as you slowly return the handle to the starting position until your forearm is just above parallel to the floor.
4. Maintain a controlled 2-0-2-1 tempo (2 seconds down, no pause at top, 2 seconds up, 1 second squeeze).

Form checklist

• Keep your upper arm pinned to your ribs; do not let the elbow drift forward or back.
• Maintain a neutral spine and braced core to prevent leaning into the movement.
• Ensure the shoulder of the working arm remains depressed and does not shrug upward.
• Keep your wrist straight and firm throughout the entire range of motion.

Pro tips

• Focus on pushing through the pinky-side of your palm to better engage the lateral head of the triceps.
• Lean your torso slightly away from the machine to create a greater pre-stretch on the triceps at the top of the rep.

Make it harder

• Implement a 3-second eccentric (negative) phase to increase time under tension.
• Add a 'dead stop' at the top of each rep to remove all momentum before the next contraction.

Frequently asked

What muscles does the cable one arm side triceps pushdown work?

The cable one arm side triceps pushdown primarily targets the triceps, and also works the biceps and forearms as secondary muscles.

What equipment do you need for the cable one arm side triceps pushdown?

The cable one arm side triceps pushdown uses cable.

Is the cable one arm side triceps pushdown good for beginners?

Yes. The cable one arm side triceps pushdown is a beginner-friendly movement and a strong foundation to build on.

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