Single-Arm Pressdown
Single-Arm Pressdown is a isolation elbow extension exercise for the triceps. Use a controlled range that keeps the target muscles loaded and the joints comfortable.
Illustration: Cable One Arm Tricep Extension · closest available open illustration of the same or equivalent movement. Follow the written setup for this equipment variation.
Set up
- 1Set the pulley height before selecting the load.
- 2Stand or sit far enough away to keep cable tension at both ends of the repetition.
- 3Set the pulley high and stand far enough away that the cable clears the body.
- 4Pin the upper arms beside the torso and begin with the elbows fully bent.
How to perform it
- 1With your right hand, grasp a single handle attached to the high-cable pulley using a supinated (underhand; palms facing up) grip. You should be standing directly in front of the weight stack.
- 2Now pull the handle down so that your upper arm and elbow are locked in to the side of your body. Your upper arm and forearm should form an acute angle (less than 90-degrees). You can keep the other arm by the waist and you can have one leg in front of you and the other one back for better balance. This will be your starting position.
- 3As you contract the triceps, move the single handle attachment down to your side until your arm is straight. Breathe out as you perform this movement. Tip: Only the forearms should move. Your upper arms should remain stationary at all times.
- 4Squeeze the triceps and hold for a second in this contracted position.
- 5Slowly return the handle to the starting position.
- 6Repeat for the recommended amount of repetitions and then perform the same movement with the other arm.
Breathing
Exhale through the effort or shortened position; inhale during the controlled return. Keep the trunk quietly braced.
Technique cues
- •Keep the cable aligned with the moving limb from start to finish
- •Keep the pelvis and ribs square; match both sides
- •Only the forearms move
- •Finish long through the elbows
Common mistakes
- •Using shoulder movement
- •Flaring elbows without control
- •Letting the weight pull the body out of position
Machine busy?
See equivalent alternatives
These options train the same main muscle group and prioritize a similar movement pattern. Match the effort and rep target rather than trying to match the exact load.
Safety note: This training reference is educational, not medical advice. Use pain-free ranges and seek qualified care for persistent pain, dizziness, or other concerning symptoms.