Cable Single Arm Rope Pushdown
- Beginner
- Cable
The cable single arm rope pushdown is a unilateral triceps isolation exercise performed from a high pulley with a rope attachment. Working one arm at a time lets each triceps be trained through a fuller range of motion than a two-handed pushdown, and the rotation at the bottom of the rep deepens the contraction. It also exposes side-to-side imbalances that two-handed pushdowns hide.
How to do the Cable Single Arm Rope Pushdown
- Set the pulley to the highest position and attach a rope, then grip one end with one hand using a neutral grip.
- Step close to the stack and tuck your working elbow tight against your ribs with the forearm parallel to the floor.
- Place your non-working hand on your hip and brace your core to keep the torso square to the cable.
- Press the rope end straight down by extending the elbow until the arm is fully locked out.
- Rotate the palm down at the bottom for an extra triceps squeeze, then pause briefly at lockout.
- Let the rope travel back up slowly over 2 seconds and repeat for 10 to 15 reps per side.
Muscles worked
- Primary:
- Triceps
Why train it
- Builds triceps size one side at a time to fix imbalances.
- Trains a deeper contraction than a two-handed pushdown allows.
- Reinforces stable elbow mechanics for stronger pressing lifts.
Common mistakes
- Letting the elbow flare forward, turning the lift into a chest-driven press.
- Twisting the torso to muscle the rope down, which steals load from the triceps.
- Cutting the lockout short, missing the strongest contraction at the bottom.
- Bouncing the weight up at the top instead of controlling the return.
Frequently asked questions
What muscles does the Cable Single Arm Rope Pushdown work?
The Cable Single Arm Rope Pushdown trains the triceps, and little else. No other group takes a meaningful share of the load, which is what makes this a clean way to target the triceps directly.
What equipment do I need for the Cable Single Arm Rope Pushdown?
Only a cable machine. Nothing beyond that is required to run the movement the way it is described above.
Is the Cable Single Arm Rope Pushdown suitable for beginners?
Yes. The Cable Single Arm Rope Pushdown is rated beginner, and the machine holds the path for you, so there is little to get wrong once the seat and the pin are set.
Can I do the Cable Single Arm Rope Pushdown at home?
Only if your home setup runs to a cable machine. Most do not, so this is usually a gym movement. The alternatives below cover the same muscles with kit you are more likely to have.
How many sets and reps of the Cable Single Arm Rope Pushdown should I do?
Three to four sets of 10 to 15 reps. Isolation work responds to reps and a controlled tempo rather than load, so stop each set a rep or two short of failure and keep the weight honest.
What are good alternatives to the Cable Single Arm Rope Pushdown?
Dumbbell Decline Skullcrusher, Machine Tricep Extension, and JM Press train the same primary muscles as the Cable Single Arm Rope Pushdown. Pick whichever one matches the equipment in front of you.