Cable Single Arm Rope Pushdown
Single-arm rope pushdown that isolates each triceps independently for a deeper squeeze and better symmetry.
How to do it
- Set the pulley to the high position and attach a rope, then take one end in one hand with a neutral grip.
- Stand close to the stack and pin the working elbow tight to your ribs, forearm parallel to the floor.
- Place your free hand on your hip and brace your core so your torso stays square to the cable.
- Press the rope end straight down, extending the elbow to full arm lockout.
- Turn your palm down at the bottom for an extra triceps squeeze, then pause briefly at full extension.
- Slowly let the rope rise back up over 2 seconds and repeat for 10–15 reps per side.
Key technique cue
Elbow pinned, don't twist the torso — rotate the palm down at the bottom.
Common mistakes
- ✕ Letting the elbow drift forward, which turns it into a chest press.
- ✕ Twisting the torso to force the rope down, which steals load from the triceps.
- ✕ Stopping short of full lockout, which misses the strongest contraction at the bottom.
- ✕ Bouncing the weight at the top instead of controlling the return.
Benefits
- ✓ Builds triceps size one side at a time to fix imbalances.
- ✓ Trains a deeper contraction than a two-handed pushdown allows.
- ✓ Reinforces stable elbow mechanics for stronger pressing.
Progression: from easier to harder
-
Step 1 -
Step 2 You are here - Cable Single Arm Rope Pushdown
- Reverse-Grip Tricep Pushdown
- Cross-Body Cable Tricep Extension
About the exercise
The cable single arm rope pushdown is a single-arm triceps isolation exercise done from a high pulley with a rope attachment. Working one arm at a time lets you train each triceps through a fuller range of motion than a two-handed pushdown, and the rotation at the bottom of the rep deepens the contraction. It also exposes side-to-side imbalances that two-handed pushdowns hide. It fits well into arm-day finishers, push-day accessory blocks and rehab-adjacent programs where single-arm work is needed. Pair it with single-arm curls for a single-arm arm-day superset.
Updated
Similar exercises
-
Beginner Cable Overhead Straight Bar Extensions -
Beginner Cable Rope Overhead Tricep Extension -
Beginner Cable Tricep Kickback -
Beginner Single-Arm Overhead Cable Extension -
Beginner Band Tricep Kickbacks -
Beginner Dumbbell Decline Skullcrusher -
Beginner Dumbbell Skullcrusher -
Beginner Dumbbell Tricep Kickback
A week of training and meals built for you
Workoutify plans workouts around your days, time and equipment — and a menu for your goal and macros.