Triceps exercise
Single-Arm Cable PushdownHow to do it, with form in numbers
How to do it
How do you do the Single-Arm Cable Pushdown?
- Set the pulley high and hold the handle in one hand, palm down.
- Pin your elbow to your side, forearm just above level.
- Straighten your elbow until your hand reaches your thigh.
- Pause, then let your hand rise slowly back to chest height.
Cues
- Elbow glued to your side
- Only the forearm moves
- Stand tall, abs tight
Common mistakes
- Elbow drifting forward on the way up; keep it beside your ribs.
- Leaning over to push; stay upright and lighten the weight.
- Bent wrist; keep it straight in line with your forearm.
Form in detail
What does good form look like?
Starting position
Cable column with the pulley at its highest setting (above head height) and a single D-handle. Feet hip-width apart or in a short split stance, knees slightly bent (about 170°). Torso upright or leaning forward no more than 10°, abs braced, natural low-back curve, shoulder blades down and back. The working hand (right; mirror for left) holds the handle with a closed overhand grip (palm down), wrist straight in line with the forearm. The free hand rests on the hip or holds the column.
The movement
Only the elbow moves. The hand travels down and slightly back in an arc round the elbow, from lower chest to thigh, and back up the same arc. The upper arm, shoulder, torso and legs stay still. On the way up, stop before the elbow starts to drift forward.
End position
(turnaround point): elbow extended to 170–180° (fully straight but not snapped). Hand beside the front of the thigh, forearm vertical, upper arm still vertical by the side. Brief pause.
Tempo
Push down 1 s, hold 0.5 s, return 2 s, brief pause 0.3 s at the top.
Form in numbers
What are the angles and distances?
| Measure | Target | Good range | Sources |
|---|---|---|---|
| Pulley height | top setting | above head height | |
| Torso forward lean | 5° | 0–10° | |
| Upper arm (shoulder flexion) | 0°, by the side | 0–10° | |
| Elbow flexion at start | 100° | 90–120° | |
| Elbow at end | 175° | 170–180° (no snap) | |
| Elbow forward drift during rep | 0 cm | 0–3 cm | |
| Wrist extension | 0° | 0–10° |
The targets our 3D demo was built to, from the references below. Bodies differ, so treat the ranges as a guide for your own build.
For coaches
Use this demo in your clients’ programs
The Single-Arm Cable Pushdown is in Trainaq’s exercise library. Add it to a workout, and your client sees this demo in the free Trainaq app above the sets they log.
Sources
