Single-Arm Cable Pushdown
How to do it
Starting position
- Stand in front of the cable machine and set your feet shoulder-width apart
- Grip the cable handle firmly with one hand
- Bend your knees slightly and lean your upper body slightly forward
- Lower your shoulders so they do not rise
Movement
- Keep your elbows pinned to your sides and push the handle down
- Fully extend your elbow and squeeze your triceps
- Slowly raise the handle and bring your elbow to a 90-degree angle
Breathing
Exhale as you push the handle down and inhale as you raise it
Trainer tips
- Keep your elbows pinned to your sides
- Extend all the way with the backs of your hands facing up
- Resist slowly as you lift
Cautions
- If your wrist bends backward, you can injure your ligaments, so keep it straight
- If your shoulder moves excessively, it strains the joint, so keep it fixed
- Twisting the torso and using momentum
- Not squeezing at the end of the range of motion
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Triceps |
|---|---|
| Equipment |  Cable machine |
| Movement pattern | Isolation |
| Rep range | 12–15 reps (one side at a time) |
3 similar exercises
Representative exercise: Cable Pushdown
How GYMKC sets the weight for this exercise
For example, if you do 12 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 62.6 kg.
With the cable machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 12–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Cable Triceps Pushdown on FloorHarderCable Neutral Grip KickbackHarderDumbbell Seated Single Arm Overhead Triceps ExtensionSimilar exerciseMachine Overhead Triceps ExtensionSimilar exerciseBand Lying Reverse Grip Pressdown (Skull Crusher)Similar exerciseBodyweight SkullcrusherSame muscle · different equipmentBarbell Standing Overhead Triceps ExtensionSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.