The Single Arm Triceps Pushdown is a beginner cable pushdown that primarily trains the triceps. It is useful for adding direct triceps work with a cable pushdown pattern.
Primary muscles
triceps
Secondary muscles
None
Equipment
cable
Difficulty
beginner
TARGET AREA
Muscles worked
Primary muscles
triceps
Secondary muscles
None
THE MOVEMENT
How to perform
Attach a single handle to a high cable and stand square to the stack.
Keep the working elbow close to the torso and the shoulder relaxed.
Extend the elbow until the arm is straight without rotating the torso.
Return under control, then repeat before switching sides.
IRONYOU / CORE
Core cues
Keep the torso or pelvis stable and match the range of motion between sides.
Finish the rep by extending the elbows without rolling the shoulders forward.
Control the return so the cable does not pull the elbows out of position.
STAY SHARP
Common mistakes
Rotating or shifting the torso/pelvis to make the working side easier.
Leaning over the handle to use bodyweight.
Stopping short of a controlled lockout.
YOUR PROGRESS
Your strength
Use your best set to calculate your current IronYou rank and see what comes next.
IRONYOU RANK CALCULATOR
127 exercises. One ladder. Your first rank is free.
Published reference points from the production IronYou rank system.
IronYou has 13 strength ranks: Copper I–III → Silver I–III → Gold I–III → Titanium I–III → IRON. IRON is the highest IronYou rank. The public standards tables show the estimated 1RM required to enter Silver I, Gold I, Titanium I, and IRON. Standards vary by sex and bodyweight.
Logged load: load for the working side. Public value: per logged side.
Single Arm Triceps Pushdown Strength Standards — Male
Male
Published estimated 1RM thresholds by bodyweight. Load is recorded as per logged side.
Single Arm Triceps Pushdown estimated 1RM strength standards by bodyweight and IronYou rank — Male.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
50 kg
19.1 kg
25.3 kg
31.4 kg
44.3 kg
60 kg
21.1 kg
28 kg
34.8 kg
49.1 kg
70 kg
23 kg
30.4 kg
37.9 kg
53.4 kg
80 kg
24.7 kg
32.7 kg
40.7 kg
57.3 kg
90 kg
26.2 kg
34.7 kg
43.2 kg
60.9 kg
100 kg
27.6 kg
36.5 kg
45.4 kg
64.1 kg
110 kg
28.8 kg
38.2 kg
47.5 kg
67 kg
120 kg
29.9 kg
39.6 kg
49.4 kg
69.6 kg
Single Arm Triceps Pushdown Strength Standards — Female
Female
Published estimated 1RM thresholds by bodyweight. Load is recorded as per logged side.
Single Arm Triceps Pushdown estimated 1RM strength standards by bodyweight and IronYou rank — Female.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
40 kg
9.3 kg
12.4 kg
15.4 kg
21.7 kg
50 kg
12.4 kg
16.5 kg
20.5 kg
28.9 kg
60 kg
14.4 kg
19 kg
23.7 kg
33.4 kg
70 kg
15.6 kg
20.6 kg
25.7 kg
36.2 kg
80 kg
16.3 kg
21.6 kg
26.9 kg
38 kg
90 kg
16.8 kg
22.3 kg
27.7 kg
39.1 kg
100 kg
17.1 kg
22.7 kg
28.2 kg
39.8 kg
IronYou-specific standard; resistance can vary between machines/equipment.
Values are estimated 1RM thresholds required to enter the named IronYou major rank tier.
Standards are derived from the production IronYou Rank V1 model.
IronYou-specific standard; resistance can vary between machines/equipment.
KEEP EXPLORING
Variations
Related variations: Triceps Pushdown, Rope Triceps Pushdown, and Straight Bar Triceps Pushdown.
Use single-side work to match control between sides, or a bilateral version when you want both sides working together.
EARLY ACCESS
Track Single Arm Triceps Pushdown in IronYou.
Keep your last session, progress and next target with you when you train.