Single-Arm Cable Tricep Extension
The single-arm cable pushdown is a triceps isolation exercise in which you straighten one elbow at a time to push a single cable handle down to your thigh. It works mainly the lateral and medial heads of the triceps and lets each arm work on its own load and range.
Also called: One Arm Cable Tricep Extension, Unilateral Cable Tricep Pushdown, One-Arm Cable Pushdown, Single-Handle Triceps Pushdown · Equipment: cable · Pattern: isolation
Step by step
- Attach a single handle to a cable pulley set at or above head height.
- Stand facing the stack with your feet hip-width apart and take the handle in one hand with an overhand or neutral grip.
- Pull the handle down until your elbow is bent to about 90° and your upper arm is by your side. This is the start position.
- Brace your trunk. You can hold the machine frame with your free hand to keep your body still.
- Straighten your elbow to push the handle down until your arm is straight, moving only your forearm.
- Squeeze at the bottom, then let the handle rise under control until your elbow is back to about 90°.
- Complete all reps on one arm, then swap to the other.
- Elbow pinned to your side
- Only your forearm moves
- Push all the way to a straight arm
- Squeeze hard at the bottom
- Brace with your free hand
In VALDA, these cues are one tap away on the exercise while you train.
What it trains
| Muscle | Role | Evidence |
|---|---|---|
| Triceps brachii: lateral head | Prime mover | C |
| Triceps brachii: medial head | Prime mover | C |
| Triceps brachii: long head | Secondary | B |
| Forearm flexors | Stabiliser | D |
| Obliques (internal/external) | Stabiliser | D |
Evidence grades: A = strong research base · B = good · C = limited · D = coaching consensus.
What goes wrong, and the fix
Elbow drifting forward
Fix: Keep your upper arm by your side and move only at the elbow.
Twisting towards the working arm
Fix: Hold the frame with your free hand and keep your shoulders square.
Short, partial reps
Fix: Move from an elbow at about 90° to a fully straight arm on every rep.
Letting the stack yank the handle up
Fix: Take one to two seconds to let the handle rise back to the start.
Leaning over the handle
Fix: Stand tall and use a load you can move without leaning.
What the research says
Rehab & prehab · first choiceMuscle growthGeneral fitnessEndurance
- One arm at a time — Studies find training tends to carry over best to movements done the same way, one side or two. That research is mostly on the legs, and there is little direct research on one-arm triceps work.
- Arm position — A controlled trial found triceps extensions with the arms by the sides grew the triceps less than the same exercise overhead, a difference driven by the long head.
- Load and reps — Research comparing loads finds muscle growth is similar across a wide range of loads when sets are taken close to failure. Many lifters use about 10–20 reps per arm.
- Effort — Studies show sets that finish a few reps short of failure capture most of the growth benefit; true failure adds only a small extra effect.
- Volume — Research links more weekly sets for a muscle to more growth, with diminishing returns. Pressing also works the triceps, and counting those sets improves volume estimates.
Swap it mid-workout
- Dumbbell Kickback
- Cable Overhead Tricep Extension
- Reverse Grip Cable Tricep Extension
- Dumbbell French Press
- Dumbbell Tricep Extension
- Overhead Barbell Extension
With VALDA Pro, FLEX offers alternatives like these when you swap an exercise mid-workout.
Log the single-arm cable tricep extension in VALDA, with these cues one tap away while you train and your history for it in one place.
General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.