Arms · Cable
Rope Attachment Cable Single Arm Triceps Pushdown
How to do the rope attachment cable single arm 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
Set a cable pulley high and grip a rope attachment with one hand, keeping your elbow pinned to your side. Push the rope down until your arm is fully extended and spread the rope slightly at the bottom, then return under control. Complete your reps, then switch arms.
- 1Your triceps squeezing hard at full extension
- 2Your upper arm locked in place against your side
- 3A controlled return that keeps tension on the triceps
Common mistakes
- Letting your elbow drift forward or flare out
- Leaning your body weight into the push
- Swinging the arm instead of moving only at the elbow
Muscles worked
The rope attachment cable single arm triceps pushdown mainly works the triceps, with the forearms assisting.
- TricepsPrimary
- ForearmsSupport
- LatsMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
Kovo programs the rope attachment cable single arm 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.