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tricepsbeginnerReviewed by Dr. Ananya Iyer, DPT

Cable Single-Arm Triceps Pushdown

Corrects bilateral arm imbalances and isolates individual arm lockout.

Recommended Sets3 Sets
Rep Range12–15 per arm Reps
Rest Period45s Rest
Equipmentcable

3D Visual Form & Technique Demonstration

Biomechanically verified form execution and joint angle cues.

Official Video Tutorial · 3D Biomechanics & Form DemonstrationWatch on YouTube
How to Execute the Cable Single-Arm Triceps Pushdown

Attach single D-handle to high cable. Grasp handle, lock elbow into side, press straight down.

  • Primary Muscle: TRICEPS
  • Secondary Synergists: Pure Isolation
  • Rest Interval: 45 seconds between sets

Cable Single-Arm Triceps Pushdown Anatomy Activation

Primary motor unit recruitment for triceps with secondary synergist stabilizers.

Primary (triceps)
Anterior (Front View)
Anterior Muscle Recruitment: tricepsFront anatomical silhouette highlighting triceps in orange as active agonist.
Secondary / Stabilizer View
Posterior (Back View)
Posterior Muscle Recruitment: tricepsBack anatomical silhouette highlighting triceps in orange as active agonist.
● Primary Target View
Anatomical PlaneSagittal Plane
Primary KinesiologyElbow Extension
Biomechanical VectorInferior vector driving olecranon lockout
Active Anatomy:Primary: triceps
Figure: Biomechanical muscle recruitment model for triceps. Highlighted in orange is the primary agonist motor unit; highlighted in blue are synergistic stabilizing groups (isolation mechanics).

Step-by-Step Execution Guide

1

Attach single D-handle to high cable.

2

Grasp handle, lock elbow into side, press straight down.

3

Squeeze tricep at full extension, control back.

Common Mistakes & Form Fixes

Using shoulder momentum.

Letting elbow travel forward.

Biomechanical Safety & Injury Warning

Excellent exercise for lifters rehabbing elbow tendonitis.

Alternative Exercises & Swaps

If the equipment is occupied or you need a joint-friendly variation, substitute with these approved movements:

Cable Triceps Rope Pushdowntriceps
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Close-Grip Barbell Bench Presstriceps
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Rohan Varma, CSCS
Authored By
Rohan Varma, CSCSHead Strength Coach & Biomechanics Lead
Dr. Ananya Iyer, DPT
Medically Reviewed By
Dr. Ananya Iyer, DPTChief Medical & Biomechanics Reviewer
Last Reviewed & Verified: 2026-03-29
Read our Medical Fact-Checking Standards
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