Single Arm Tricep Rotating Pushdown with Pulley
Single-arm cable pushdown with rotation that isolates each tricep and adds anti-rotation demand.
ArmsIntermediateStrengthExtension
At a glance
| Muscles worked | Primary: triceps. Secondary: core |
|---|---|
| Muscle group | Arms |
| Difficulty | Intermediate |
| Type | Strength · Extension |
| Sets & reps | 4 sets × 12-15 each side |
| Estimated calories burned | ~22 kcal |
How to do it
- Stand facing a high pulley and grip a D-handle with one hand.
- Push the handle down while adding a controlled rotation at the bottom.
- Squeeze the tricep, then return with control.
- Keep the torso stable.
- Complete reps then switch sides.
Equipment
- Cable Pulley
- D-Handle
Coaching tips
Benefits
Single-arm cable pushdown with rotation that isolates each tricep and adds anti-rotation demand.
Common mistakes
Avoid leaning or letting the upper arm drift.
Make it harder
Increase weight or slow the tempo.
Make it easier
Remove the rotation or reduce the weight.
Breathing
Exhale as you push down and rotate, inhale as you return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.