Step by step instructions, muscle activation and variants for the Cable Single-Arm Triceps Pushdown (rope attachment).
A unilateral cable isolation exercise that targets the triceps by pushing a rope handle down from a high pulley using one arm at a time. Training each arm independently allows you to correct strength imbalances and achieve a fuller contraction at the bottom of the movement.
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The Cable Single-Arm Triceps Pushdown (rope attachment) is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.