Single-Arm Cable Pushdown

Form Cues

• Attach a D-handle to a high cable pulley.

• Stand facing the cable with the handle in one hand, elbow bent and pinned to your side.

• Grip with a neutral or supinated grip.

• Push the handle straight down by extending only at the elbow.

• Extend fully at the bottom, squeezing the triceps hard.

• Control the return, letting the elbow bend back to about 90 degrees.

• Keep your upper arm locked at your side — it should not move during the rep.

• The unilateral version lets you focus on one side at a time and allows a longer range than with a bar.

• Complete all reps on one side before switching.