Cable One Arm Pushdown
The Cable One Arm Pushdown primarily works the Triceps (Long Head) and stabilizer support from the External Obliques, Latissimus Dorsi, Pectoralis Major (Sternal), Pectoralis Minor, Posterior Deltoid, Rectus Abdominis, Teres Major, Trapezius (Lower), Wrist Extensors. It is a cable isolation exercise at intermediate difficulty.
The Cable One Arm Pushdown is an intermediate isolation exercise performed with cable, following a extension movement pattern. It primarily targets the Triceps (Long Head). As a unilateral push, each side is trained independently for balanced development.
A cable isolation push exercise targeting the Triceps (Long Head).
| Equipment | Cable |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Extension |
| Force | Push |
| Laterality | Unilateral |
| Primary | Triceps (Long Head) |
Muscles Worked
The Triceps (Long Head) is the primary mover, taking on the bulk of the workload throughout the full range of motion. The External Obliques, Latissimus Dorsi, Pectoralis Major (Sternal), and 6 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Triceps (Long Head) (triceps)
Stabilizer Muscles
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Latissimus Dorsi (back)
- Stabilizer Muscle Pectoralis Major (Sternal) (chest)
- Stabilizer Muscle Pectoralis Minor (chest)
- Stabilizer Muscle Posterior Deltoid (shoulders)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Teres Major (back)
- Stabilizer Muscle Trapezius (Lower) (back)
- Stabilizer Muscle Wrist Extensors (forearms)
How to Perform
Preparation
- Grasp dumbbell cable attachment with underhand grip.
- Position elbow to side.
Execution
- Extend arm down.
- Return until forearm is close to upper arm.
- Repeat.
- Continue with opposite arm.
Comments
- The elbow can travel up few inches at top of motion.
- Step close to cable to provide resistance at top of motion.
Tips & Common Mistakes
- Fully extend through the range of motion to achieve peak muscle contraction.
- Avoid hyperextending the joint at end range — stop just short of lockout.
- Control the return to take full advantage of the eccentric stimulus.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Triceps (Long Head)) and can be substituted based on your equipment or variation preferences.
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