Cable Single-Arm Rope Tricep Pushdown / Extension
A unilateral isolation exercise performed on a cable machine that targets the triceps brachii. It is used to correct strength imbalances and build arm definition.
About Exercise
Equipment
Single Cable Machine, Rope Cable Attachment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Triceps
Secondary Muscles
Forearms
Accessory Muscles
Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Lateral Head, Medial Head, Long Head
Forearms
4/10Flexors
Abs
2/10Rectus Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Attach a single rope handle to the high pulley. Stand facing the machine, grasp the rope with a neutral grip, and tuck your working elbow firmly to your side.
- Brace your core and keep your shoulder depressed.
- Extend your elbow to drive the rope down until your arm is fully straight.
- Squeeze the triceps firmly at the bottom of the movement.
- Control the weight back up to the starting position without moving your upper arm.
- Complete the set on one side before switching to the other.
Coaching Tips
Form Cues
- Keep elbow tucked
- Squeeze at the bottom
- Neutral grip
- Control the negative
Breathing
Exhale as you extend the arm; inhale as you return to the starting position.
Tempo
2-1-1
Range of Motion
From an elbow angle of approximately 90 degrees to full arm extension.
Safety
Safety Notes
- Maintain a neutral wrist position
- Avoid excessive weight that compromises form
Spotting
Not recommended; use the machine's safety stops or weight stack.
Common Mistakes
- Flaring elbow out
- Using momentum
- Moving the upper arm
- Rounding the shoulders
When to Avoid
- Acute elbow injuries
- Shoulder impingement
Flexibility Needed
- Basic shoulder flexion
- Elbow extension mobility
Build Up First
- Familiarity with cable machines
- Proper elbow extension form
Also known as
Single-Arm Cable Rope Tricep Extension, One-Arm Rope Tricep Pushdown, Unilateral Cable Tricep Pressdown
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