Primary
Triceps
Secondary
Shoulders
Equipment
Cable
Difficulty
Beginner
Type
Push
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MySetPlan shows you when to use Single Arm Pushdown, how many sets and reps to do, what to pair it with, and how to progress next week.
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Exercise guidance based on established strength-training principles and practical programming.
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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We slot it into the right day with sets, reps, and progression you can follow.
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.
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.
MySetPlan places Single Arm Pushdown inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeMySetPlan picks the right exercises for your goals — like the Single Arm Pushdown — and builds them into a monthly program. Every set, every rep, planned out.
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Single Arm Pushdown
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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.
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.