One-Arm Cable Pushdown
Muscles worked: Triceps.
How to do it
- Attach a single handle to a high pulley and take it in one hand.
- Stand tall with the elbow pinned to your side.
- Push down to a full lockout without the elbow drifting.
- Squeeze the triceps at the bottom.
- Return under control, then match the reps exactly on the weaker arm.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Single handle, elbow pinned
- Watch the weaker arm - match reps exactly
Logging it
IronPack suggests working in the 10 to 15 rep range, progressing in 2.5 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Dips - chest, triceps
- Triceps Pushdown - triceps
- Overhead Triceps Extension - triceps
- Skullcrusher - triceps
Track the one-arm cable pushdown properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
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Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.