Cable Single Arm Rope Pushdown
What you'll gain
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.
Step-by-Step Instructions
- 1
Set the pulley to the highest position and attach a rope, then grip one end with one hand using a neutral grip.
- 2
Step close to the stack and tuck your working elbow tight against your ribs with the forearm parallel to the floor.
- 3
Place your non-working hand on your hip and brace your core to keep the torso square to the cable.
- 4
Press the rope end straight down by extending the elbow until the arm is fully locked out.
- 5
Rotate the palm down at the bottom for an extra triceps squeeze, then pause briefly at lockout.
- 6
Let the rope travel back up slowly over 2 seconds and repeat for 10 to 15 reps per side.
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.
About This Exercise
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. For app and content use, this clip slots cleanly into arm-day finishers, push-day accessory blocks, and rehab-adjacent programs where one-sided work is needed. It's also a sharp visual piece for trainer Reels and TikToks where the isolated contraction reads clearly on camera. Pair with one-arm curl clips for a paired-set unilateral arm-day module.
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A one-arm rope pushdown that isolates each triceps independently for a deeper squeeze and better symmetry.
Need more than one animation?
Compare our packs to find the right fit, all with commercial licensing included.
Specifications
Built for
- Arm-day finishers in strength training apps
- Unilateral training modules for rehab-adjacent programs
- Trainer Reels and TikToks for clear contraction visuals
- Push-day accessory blocks in coaching platforms
Muscles Worked
Details
License Includes
Cable Bar Pushdown
$4.99A standing triceps pushdown using a straight bar attachment — the most efficient way to isolate the triceps with cables.
Cable Rope Overhead Tricep Extension
$4.99Overhead rope extension from a high pulley that stretches the triceps long head before every elbow extension.
Cable Rope Pushdown
$4.99A standing triceps pushdown using a rope attachment that lets the hands separate for a deeper triceps squeeze.
Machine Cable V Bar Push Downs
$4.99A V-bar cable pushdown that isolates all three heads of the triceps through a clean, controlled extension.
Reverse-Grip Tricep Pushdown
$4.99A cable pushdown taken with the palms up, keeping the elbows tucked so the triceps extend the arm through a long range.
Single-Arm Overhead Cable Extension
$4.99A standing single-arm cable extension with the handle held overhead, straightening the elbow against constant tension.