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Cable Single Arm Rope Pushdown 5s · no sound

Cable Single Arm Rope Pushdown

A one-arm rope pushdown that isolates each triceps independently for a deeper squeeze and better symmetry.

Primary muscle
Triceps
Equipment
Cable Machine
Difficulty
Beginner
Movement
Isolation
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How to do it

  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.

Muscles worked

Primary
Triceps

Same movement, other equipment

Band Tricep Kickbacks Beginner Band Tricep Kickbacks Triceps Resistance band Dumbbell Decline Skullcrusher Beginner Dumbbell Decline Skullcrusher Triceps Dumbbell Dumbbell Skullcrusher Beginner Dumbbell Skullcrusher Triceps Dumbbell Dumbbell Tricep Kickback Beginner Dumbbell Tricep Kickback Triceps Dumbbell

Plans that include the Cable Single Arm Rope Pushdown

Full Body Pump
Full Body Pump
Days a week
3× a week
Session
~40 min
Level
Intermediate
Equipment
Gym
 Power Pump Upper / Lower
Power Pump Upper / Lower
Days a week
4× a week
Session
~75 min
Level
Advanced
Equipment
Gym

Similar exercises

Cable Bar Pushdown Beginner Cable Bar Pushdown Triceps Cable Machine Cable Overhead Straight Bar Extensions Beginner Cable Overhead Straight Bar Extensions Triceps Cable Machine Cable Rope Overhead Tricep Extension Beginner Cable Rope Overhead Tricep Extension Triceps Cable Machine Cable Rope Pushdown Beginner Cable Rope Pushdown Triceps Cable Machine Cable Tricep Kickback Beginner Cable Tricep Kickback Triceps Cable Machine

Good to know

What muscles does the Cable Single Arm Rope Pushdown work?
Mainly the triceps.
What equipment do you need for the Cable Single Arm Rope Pushdown?
It uses a cable machine. Without it, the Band Tricep Kickbacks and the Dumbbell Decline Skullcrusher train the same muscles the same way.
Is the Cable Single Arm Rope Pushdown good for beginners?
GymVim rates it beginner.

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