Single-Arm Triceps Pushdown (Cable)
Also called Single-Arm Triceps Pushdown, One-Arm Cable Pushdown, Single-Arm Cable Pushdown
How to do it
Attach a single handle to a high pulley and hold it overhand with the working elbow pinned beside the ribs. Extend the elbow to press the handle down until the arm is straight, squeeze the triceps, then return slowly against the cable without letting the upper arm drift forward. Complete the set and repeat on the other side.
Setup
Set a single cable above shoulder height and stand facing the stack. Hold one handle overhand with a straight wrist, elbow beside the ribs, shoulder down, feet stable, and torso braced.
Where you should feel it
Through the working triceps under continuous cable tension, with the forearm securing the handle and the core preventing torso rotation. Keep the shoulder and upper arm fixed.
When to use it
Use for unilateral triceps hypertrophy, side-to-side assessment, and precise cable loading. Perform 10-20 controlled reps per side.