Exercise guide
Cable One Arm Tricep Pushdown
- Beginner
- Isolation
- Rep-based
- Upper arms
This unilateral isolation exercise targets all three heads of the triceps, allowing you to correct muscle imbalances and achieve a peak contraction through a focused range of motion.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Set the cable pulley to the highest position and attach a single D-handle.
- Stand facing the machine with your feet shoulder-width apart or in a staggered stance for better balance.
- Grasp the handle with one hand using an overhand grip and tuck your elbow firmly against your side.
- Maintain a slight forward lean from the hips and engage your core.
How to do it
- Exhale and push the handle down by extending your elbow until your arm is fully straight at your side.
- Squeeze your tricep hard at the bottom of the movement for one second.
- Inhale as you slowly control the weight back up to the starting position until your forearm is just above parallel.
- Complete all reps on one side before switching to the other arm.
Form checklist
- Keep your elbow pinned to your ribcage throughout the entire set.
- Avoid swinging your torso or using your shoulder to drive the weight down.
- Maintain a neutral wrist position; do not let it bend excessively.
- Ensure your shoulder remains down and back, not hunched toward your ear.
Pro tips
- Place your non-working hand on your working tricep to feel the muscle fiber recruitment and improve mind-muscle connection.
- Experiment with a slight outward flare at the bottom of the movement to emphasize the lateral head of the tricep.
Make it harder
- Incorporate a 3-second eccentric (lowering) phase to increase time under tension.
- Perform a 'drop set' by immediately reducing the weight after reaching failure to push past fatigue.
Frequently asked
- What muscles does the cable one arm tricep pushdown work?
- The cable one arm tricep 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 tricep pushdown?
- The cable one arm tricep pushdown uses cable.
- Is the cable one arm tricep pushdown good for beginners?
- Yes. The cable one arm tricep pushdown is a beginner-friendly movement and a strong foundation to build on.