- EquipmentCable
- PatternIsolation
- Reps10 to 20 reps
- Joint loadNone flagged
- One side at a time
Attach a single handle to a high cable. Stand close and hold it in one hand with the elbow bent and tucked at your side.
First cueKeep the elbow at your side.
How to do the Single-Arm Cable Pushdown
Set up. Attach a single handle to a high cable. Stand close and hold it in one hand with the elbow bent and tucked at your side.
- Push the handle down until the arm is straight.
- Squeeze at the bottom.
- Return under control.
- Switch sides after the set.
Form cues
- Keep the elbow at your side.
- Keep the torso still.
- Use a full range.
Common mistakes
- Leaning over the handle.
- Letting the elbow move.
Muscles worked
Main target: Triceps. The triceps covers the back of the upper arm in three heads. It straightens the elbow, so it works in every press and push-up.
The catalog names no other muscle it works on the way.
Its other side: Upper back, Lats and Rear delts, in the horizontal push and pull pattern.
Its other side: Lats and Traps, in the overhead press and pull pattern.
What to pair it with
Movements that round out a workout with the Single-Arm Cable Pushdown, from the same catalog the StatBlockFit app logs.
- Cable Hammer Curl Superset partner: it trains the other side of the arms pattern, so the two can alternate.
- Machine Chest Press Same push session: it trains the chest.
- Machine Shoulder Press Same push session: it trains the front delts.
A complete workout around it
4 movements, the Single-Arm Cable Pushdown first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Single-Arm Cable Pushdown 3 × 10 to 20 reps
- Cable Hammer Curl 3 × 10 to 20 reps
- Machine Chest Press 3 × 8 to 15 reps
- Machine Shoulder Press 3 × 8 to 15 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Dumbbell Overhead Extension
Dumbbell
Gym or cable swap
Machine Triceps Extension
Machine
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Working weight and 1RM calculator
Enter a set you did: the weight, the reps and how many more reps you had left in you. The estimate is the formula the StatBlockFit app uses for its records, weight × (1 + (reps + reps in reserve) ÷ 30); above 12 reps it is rough.
Training zones
| Zone | Share of 1RM | Usual reps |
|---|---|---|
| Strength | 85 to 90 % | 3 to 6 |
| Muscle growth | 70 to 80 % | 6 to 12 |
| Endurance | 60 to 65 % | 15 to 20 |
A warm-up before the working sets: 50 % for 5, 70 % for 3 and 85 % for 1, each rounded down to a plate.
Common starting points, not a prescription: the right weight is the one you can lift with good form for the reps you planned.
Variations and preparation
A variation of: Triceps Pushdown.
Other variations of the Triceps Pushdown: Overhead Cable Extension, Dumbbell Overhead Extension, Machine Triceps Extension and Cable Kickback.
Do before it: Wrist Mobilisation (same movement, lighter).
Track it in StatBlockFit
In the StatBlockFit app the Single-Arm Cable Pushdown is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Single-Arm Cable Pushdown?
Set up: Attach a single handle to a high cable. Stand close and hold it in one hand with the elbow bent and tucked at your side. Steps: 1. Push the handle down until the arm is straight. 2. Squeeze at the bottom. 3. Return under control. 4. Switch sides after the set. Form cues: Keep the elbow at your side. Keep the torso still. Use a full range. Common mistakes: Leaning over the handle. Letting the elbow move.
What muscles does the Single-Arm Cable Pushdown work?
It trains the triceps; the catalog names no other muscle it works on the way.
What can I do instead of the Single-Arm Cable Pushdown?
At home: Dumbbell Overhead Extension. In a gym: Machine Triceps Extension. Each trains the same main muscle.
What should I pair the Single-Arm Cable Pushdown with?
Good partners in the same workout are Cable Hammer Curl, Machine Chest Press and Machine Shoulder Press.
How heavy should the Single-Arm Cable Pushdown be?
Pick a weight you can lift for the planned reps with one or two left in reserve. As a common starting point, sets of 3 to 6 reps use about 85 to 90 percent of your one-rep max and sets of 6 to 12 reps about 70 to 80 percent; the calculator on this page does the arithmetic.