Arms · Cable
Cable One Arm Side Triceps Pushdown
How to do the cable one arm side triceps pushdown, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Stand side-on to a high cable pulley and grip a single handle with the near hand. Keep your elbow tucked at your side and push the handle down across your body until your arm extends, then return with control. Finish the set and switch arms.
- 1Feel your triceps fully contract as you press the handle down and lock
- 2out
- 3Keep your working elbow pinned to your side through the rep
- 4Control the return and resist the cable on the way up
Common mistakes
- Do not let your elbow drift away from your side
- Avoid twisting your torso to help push the handle
- Do not shorten the range; extend fully each rep
Muscles worked
The cable one arm side triceps pushdown mainly works the triceps, with the forearms assisting.
- TricepsPrimary
- ForearmsSupport
- LatsMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
Kovo programs the cable one arm side triceps pushdown for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.