Nishaana
Single-Arm Cable Pushdown guide
The Single-Arm Cable Pushdown is a beginner-level isolation cable exercise that primarily targets the Triceps (Lateral Head). Set up with a braced, stable base, move through a full range of motion under control, and progressively add weight or reps over time to keep getting stronger.
What muscles does the single-arm cable pushdown work?
The Single-Arm Cable Pushdown primarily trains the Triceps (Lateral Head), with the triceps as the target group. Train it as part of a balanced triceps routine.
How do you do the single-arm cable pushdown?
To do the Single-Arm Cable Pushdown: set up at the cable with a stable, braced position — feet planted and core tight; take a grip or stance that lets your triceps drive the movement through its full range of motion; lower under control, then drive back to the start, keeping tension on the triceps (lateral head); avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
- Set up at the cable with a stable, braced position — feet planted and core tight.
- Take a grip or stance that lets your triceps drive the movement through its full range of motion.
- Lower under control, then drive back to the start, keeping tension on the triceps (lateral head).
- Avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
What are the most common single-arm cable pushdown mistakes?
- Using momentum or bouncing instead of controlled tension.
- Cutting the range of motion short to move more weight.
- Adding load before the current weight is clean for every rep.
Single-Arm Cable Pushdown alternatives
Single-Arm Cable Pushdown FAQ.
What muscles does the Single-Arm Cable Pushdown work?
The Single-Arm Cable Pushdown primarily targets the Triceps (Lateral Head), training the Triceps as the main muscle group.
Is the Single-Arm Cable Pushdown a compound or isolation exercise?
The Single-Arm Cable Pushdown is an isolation exercise — it focuses on one muscle, which is useful for targeting and bringing up weak points.
What equipment do I need for the Single-Arm Cable Pushdown?
You need a cable. Difficulty is rated beginner.
What are good alternatives to the Single-Arm Cable Pushdown?
Good triceps alternatives include Tricep Pushdown, Rope Pushdown, Skull Crusher.
Add the single-arm cable pushdown to your workout.
Log the Single-Arm Cable Pushdown in two taps and let Nishaana tell you what to beat next time — free in your browser.
Start free