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Triceps · Cable · Beginner

How to do Cable One Arm Tricep Pushdown

The cable one arm tricep pushdown is an isolation exercise targeting the triceps using a cable machine. It helps build triceps strength and definition, and also engages the forearms as secondary muscles.

Cable One Arm Tricep Pushdown demonstration
Primary muscle
Triceps
Also works
Forearms
Equipment
Cable
Level
Beginner
Category
Triceps

How to do Cable One Arm Tricep Pushdown, step by step

  1. Stand facing a cable machine with a straight bar attachment at chest height.
  2. Grasp the bar with an overhand grip and step back to create tension in the cable.
  3. Position your feet shoulder-width apart and slightly bend your knees.
  4. Keep your back straight and core engaged throughout the exercise.
  5. Start with your arm fully extended and perpendicular to the floor.
  6. Keeping your upper arm stationary, exhale and push the bar down until your arm is fully extended.
  7. Pause for a moment, then inhale and slowly return to the starting position.
  8. Repeat for the desired number of repetitions, then switch arms.

Station taken, or training at home? Alternatives to Cable One Arm Tricep Pushdown →

Muscles worked

Cable One Arm Tricep Pushdown works your triceps as the main mover, with help from your forearms.

Variations

Cable One Arm Tricep Pushdown is a variation of Cable Pushdown.

Track Cable One Arm Tricep Pushdown in SPLYT

Cable One Arm Tricep Pushdown is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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