Cable Single-Arm Triceps Pushdown
Push a single handle down to full extension, keeping the elbow pinned to the side.
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Demo video from YouTube, played in its own player.
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the triceps, for when the cable is taken or you want a change.
Questions
- What muscles does the Cable Single-Arm Triceps Pushdown work?
- The Cable Single-Arm Triceps Pushdown mainly works the triceps.
- What equipment do you need for the Cable Single-Arm Triceps Pushdown?
- A cable.
- How many sets and reps of the Cable Single-Arm Triceps Pushdown?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Cable Single-Arm Triceps Pushdown?
- Band Overhead Triceps Extension, Barbell Close-Grip Bench Press, Barbell JM Press and Barbell Pin Press work the same main muscle.
Program it for your clients
Coaches add the Cable Single-Arm Triceps Pushdown to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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