The Cable Single Arm Rope Pushdown is a beginner-friendly cable strength exercise that targets the triceps. Here's how to do it right — and what to stop doing.
Primary musclesTriceps
Secondary muscles—
EquipmentCable
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Cable Single Arm Rope Pushdown
Set the pulley to the highest position and attach a rope, then grip one end with one hand using a neutral grip.
Step close to the stack and tuck your working elbow tight against your ribs with the forearm parallel to the floor.
Place your non-working hand on your hip and brace your core to keep the torso square to the cable.
Press the rope end straight down by extending the elbow until the arm is fully locked out.
Rotate the palm down at the bottom for an extra triceps squeeze, then pause briefly at lockout.
Let the rope travel back up slowly over 2 seconds and repeat for 10 to 15 reps per side.
02 The payoff
Why it earns its spot
Builds triceps size one side at a time to fix imbalances.
Trains a deeper contraction than a two-handed pushdown allows.
Reinforces stable elbow mechanics for stronger pressing lifts.
03 Don't do this
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.
EGON Put it on record
Track it in EGON.
Log every set of the Cable Single Arm Rope Pushdown, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
