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Last updated February 2, 2026
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bicepsforearmstriceps
Triceps Pushdown - Single Arm (Cable: Rope)
Use a rope attachment with one hand. Push down and out to the side. Working one arm at a time helps fix muscle imbalances.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
triceps
Secondary
side shoulders
Equipment & setup
What you need and how to position yourself before starting.
Equipment
cablerope
Movement pattern
Unilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Attach a rope handle to a high pulley on a cable machine.
- Adjust the weight to a suitable level for your strength.
- Step 2Position Your Body
- Stand facing the cable machine with your feet shoulder-width apart.
- Grab the rope handle with one hand, keeping your elbow close to your body.
- Step 3Start Position
- With your elbow at a 90-degree angle, pull the rope down slightly to engage your triceps.
- Keep your other arm relaxed at your side or on your hip.
- Step 4Perform the Pushdown
- Press the rope down by extending your elbow, keeping your upper arm stationary.
- At the bottom of the movement, separate the ends of the rope to maximize tricep contraction.
- Step 5Return to Start
- Slowly return to the starting position by bending your elbow back to 90 degrees.
- Maintain control of the weight throughout the movement.
- Step 6Repeat
- Perform the desired number of repetitions, ensuring proper form with each rep.
- Step 7Finish the Exercise
- After completing your sets, carefully release the rope handle.
- Step back from the cable machine and ensure you are safely away from the equipment.