At a glance
- Main muscle
- Triceps
- Equipment
- Cable
- Rep range in Mitta
- 10 to 15 reps
- Skill level
- Beginner
- How tiring
- Low
- One side at a time
- Yes
- Weight step in Mitta
- 1.25 kg
How to do it
- High cable with a D-handle.
- Upper arm against your side, elbow still.
- Fully extend and return slowly.
Pick a weight you can lift for 10 to 15 reps with good form, and stop each set with a few reps left in the tank. Do the same number of reps on both sides, starting with your weaker side.
Why rating A
Same stimulus as the bar pushdown, but one arm at a time and with a freer wrist angle.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Triceps Pushdown (Bar) · Cable · rating A
- Rope Pushdown · Cable · rating B
- Cable Triceps Kickback · Cable · rating B
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the single-arm cable pushdown.
Let Mitta set the weight.
Mitta plans the single-arm cable pushdown with a weight and rep target for every set, worked out from your last sessions.
Questions about the
single-arm cable pushdown
What muscles does the single-arm cable pushdown work?
The single-arm cable pushdown mainly trains your triceps.
How many reps of the single-arm cable pushdown should I do?
Mitta plans the single-arm cable pushdown at 10 to 15 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the single-arm cable pushdown?
Good alternatives that train the same muscle are the triceps pushdown (bar), rope pushdown and cable triceps kickback.
Is the single-arm cable pushdown good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the single-arm cable pushdown have rating A?
Same stimulus as the bar pushdown, but one arm at a time and with a freer wrist angle.