Single Arm Pushdown
Primary
Triceps
Secondary
Shoulders
Equipment
Cable
Difficulty
Beginner
Type
Push
Single Arm Pushdown
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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.
Single Arm Pushdown — targeted muscles
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How do you perform the Single Arm Pushdown?
- 1
Attach single handle to high cable.
- 2
Stand facing machine, grip handle with one hand.
- 3
Keep elbow pinned at your side.
- 4
Push handle down by extending elbow.
- 5
Squeeze tricep at full extension.
- 6
Control back up to 90 degrees.
What are the best tips for the Single Arm Pushdown?
Great for fixing imbalances.
Focus on each arm individually.
Can use underhand or overhand grip.
When to Use the Single Arm Pushdown
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.
Common Single Arm Pushdown mistakes
Letting elbow drift forward.
Letting your elbows drift wide during the Single Arm Pushdown shifts load onto your shoulder joint instead of your Triceps. Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
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 reduces the time your Triceps spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Single Arm Pushdown — who it's best for
All levels wanting focused unilateral training.
How to Program the Single Arm Pushdown
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 12-15 reps per arm. Rest 30-45 seconds.
What are good alternatives to the Single Arm Pushdown?
Tricep Pushdown
Rope Pushdown
Cable Kickback
Other Variations
- Reverse Grip Single Arm Pushdown
- Cross Body Single Arm Pushdown
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.
Yes, the Single Arm Pushdown is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All levels wanting focused unilateral training. Start with lighter weights to master proper form before progressing.
For the Single Arm Pushdown, the recommended approach depends on your goals. 3 sets of 12-15 reps per arm. Rest 30-45 seconds. For strength, use 8-10 reps. For muscle growth, perform 12-15 reps. For endurance, complete 15-20 reps.
The Single Arm Pushdown typically requires a cable, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
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.
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Safety Notes
- Keep elbow stationary.
- Control the weight.