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. 1

   Set the pulley to the highest position and attach a rope, then grip one end with one hand using a neutral grip.

2. 2

   Step close to the stack and tuck your working elbow tight against your ribs with the forearm parallel to the floor.

3. 3

   Place your non-working hand on your hip and brace your core to keep the torso square to the cable.

4. 4

   Press the rope end straight down by extending the elbow until the arm is fully locked out.

5. 5

   Rotate the palm down at the bottom for an extra triceps squeeze, then pause briefly at lockout.

6. 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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