Cable Single Arm Rope Pushdown

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

Arms Cable Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Triceps

Secondary

none

Step by step

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.

Log your sets. After a few weeks you will see whether it is moving. Free.