How to do the Cable One Arm Side Triceps Pushdown
TricepsCableBeginner
The cable one arm side triceps pushdown isolates each tricep independently, exposing and correcting strength imbalances that bilateral exercises often mask. Master this movement and you build the kind of dense, defined upper arms that hold up under real load.
Add this to my personalized plan →Muscles worked
Primary
Triceps
Secondary
Front deltsChest
Step-by-step
- Stand side-on to the cable stack and grip the single handle at roughly chest height with your near hand, elbow bent and pinned tight to your ribs.
- Brace your core and keep your torso upright and still as you drive the handle straight down by extending your elbow fully.
- Squeeze the tricep hard at the bottom for a full count before allowing a controlled return to the start position.
- Complete all reps on one side before switching, matching the rep count exactly on the weaker arm.
Common mistakes
- Letting the elbow drift away from the body, which shifts tension off the tricep and onto the shoulder — keep the elbow locked to your side throughout the entire rep.
- Using momentum by leaning or dipping the torso to help push the weight down — lighten the load and move only at the elbow joint.
- Cutting the range of motion short and not fully extending the arm — commit to full lockout on every rep to maximize tricep fiber recruitment.
Pro tip — At the bottom of each rep, actively rotate your wrist slightly inward as you lock out — this subtle forearm pronation increases lateral tricep head activation and deepens the contraction beyond what a standard pushdown achieves.
Sets & reps by goal
Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps
Rest: 60–90 sec between sets.
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