The single-arm triceps pushdown swaps the bar or rope for a single-handle attachment, one arm at a time. The unilateral setup allows better focus, corrects side-to-side imbalances, and permits an even fuller supination at the bottom than the rope pushdown.
What it is
The single-arm triceps pushdown is a triceps pushdown performed with one arm at a time using a single-handle attachment on a high pulley. The free hand braces or holds a support. Each arm gets full attention through the range.
Muscles worked
| Muscle | Contribution |
|---|---|
| Triceps brachii | ~85 % |
| Forearms | ~10 % |
| Core (stabilisation) | ~5 % |
How to single-arm triceps pushdown: 5 steps
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Set the cable
Attach a **single handle to a high pulley.** Face the machine.
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Position elbow
**Elbow pinned to side,** forearm parallel to floor at start.
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Push down
**Extend the arm down** to full lockout.
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Peak squeeze
**Supinate slightly at the bottom, squeeze triceps hard.**
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Controlled return
**Return over 2 seconds** to starting position. Complete reps, switch arms.
How it differs from bar pushdown
- Single handle, one arm. Bar or rope uses both arms simultaneously.
- Better focus per arm. Mental and motor attention on one triceps at a time.
- Exposes imbalances. Weak side can’t hide behind stronger side.
- Full supination possible. The single handle rotates freely for peak contraction.
Common mistakes
When to use this variation
Use single-arm triceps pushdowns to fix imbalances or when you want deeper mind-muscle focus on the triceps. Program 3 sets of 12-15 reps per arm. Excellent finisher after bilateral bar or rope pushdowns.
FAQ
Overhand or underhand grip?
Overhand (pronated) is the standard. Underhand (supinated) shifts more emphasis toward the medial head — see the reverse-grip variant.
Should I use straps or wrist wraps?
Neither is needed at typical loads. The isolated grip is easy to maintain.
Face the pulley or turn sideways?
Face the pulley directly. Turning sideways changes the pulling angle and reduces triceps activation.
Related exercises
- Triceps Pushdown: bilateral bar version
- Rope Pushdown: rope variant
- Reverse-Grip Triceps Pushdown: supinated variant
- Dumbbell Triceps Kickback: dumbbell isolation
