Single Arm Pushdown
Primary
Triceps
Secondary
Shoulders
Equipment
Cable
Difficulty
Beginner
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Single Arm Pushdown is a isolation pushing movement that primarily targets your triceps. Use for unilateral tricep work and fixing imbalances.
Everything You Need to Know About the Single Arm Pushdown
The Single Arm Pushdown is a good for beginners exercise that targets your Triceps. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for unilateral tricep work and fixing imbalances. This timing makes the most of your workout and helps you get better results. Who is this for? All levels wanting focused unilateral training. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Single Arm Pushdown — targeted muscles
Primary
Secondary
Stabilizers
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.
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
This Exercise Is in Your Plan
MySetPlan 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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Safety Notes
- Keep elbow stationary.
- Control the weight.