Primary
Triceps
Secondary
Shoulders
Equipment
Cable
Difficulty
Beginner
Type
Push
See how Single Arm Pushdown could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Single arm pushdowns let you focus entirely on one tricep at a time, exposing and correcting strength imbalances between arms. The unilateral approach also increases mental focus per rep since you are only concentrating on one limb. Constant cable tension ensures your tricep works through the full range.
When to use it
Use for unilateral tricep work and fixing imbalances.
Who it's for
All levels wanting focused unilateral training.
Keep your working elbow pinned at your side—do not let it drift forward or use torso rotation to help lift the weight. Complete all reps on one arm before switching. Start with your weaker arm to ensure balanced development.
Also targets: Shoulders
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Attach single handle to high cable.
Stand facing machine, grip handle with one hand.
Keep elbow pinned at your side.
Push handle down by extending elbow.
Squeeze tricep at full extension.
Control back up to 90 degrees.
Great for fixing imbalances.
Focus on each arm individually.
Can use underhand or overhand grip.
Use single arm pushdowns to address tricep imbalances or for focused unilateral work. They fit well as a secondary movement after bilateral pushdowns or as a finisher. The isolation allows high mind-muscle connection at moderate to high rep ranges.
Letting elbow drift forward.
Letting your elbows drift away from the intended path during the Single Arm Pushdown can change which muscles carry the load. Use the elbow position described in the setup cues and keep it consistent through each rep.
Using body rotation.
During any pressing movement like the Single Arm Pushdown, this mistake reduces how effectively your Triceps can produce force. Focus on the muscle you're trying to work — if you can't feel your Triceps driving the movement, something is off.
Rushing reps - this is a common issue that reduces exercise effectiveness.
Rushing through the Single Arm Pushdown makes it easier to lose position and harder to keep tension on your Triceps. Slow down enough to control both the lifting and lowering portions of each rep.
All levels wanting focused unilateral training.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 12-15 reps per arm. Rest 30-45 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Single Arm Pushdown could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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Frequently Asked Questions About the Single Arm Pushdown
The Single Arm Pushdown primarily targets the Triceps, making it an effective exercise for triceps development. Secondary muscles worked during the Single Arm Pushdown include Anconeus, providing additional training stimulus. Stabilizer muscles engaged include Core.
Our library labels Single Arm Pushdown as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Single Arm Pushdown. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Single Arm Pushdown is a cable. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Single Arm Pushdown include: Tricep Pushdown, Rope Pushdown, Cable Kickback. These exercises target similar muscle groups as the Single Arm Pushdown and can be used as substitutes based on your equipment availability, gym setup, or training preferences.