Arms · Triceps extension
Single-Arm Pushdown with One-Hand Bar
The Single-Arm Pushdown with One-Hand Bar mainly trains your triceps.
One cable
Single-hand vertical bar
Stable
How to do it
- Stand side-on close to the machine, grip the bar vertically
- Elbow against your ribs, free hand on your hip
- Straighten the arm all the way down and hold briefly
- Slowly back to 90°, then switch sides
Coach’s tip
The neutral grip is easy on the wrist: you can move more weight here than with an underhand grip. Ideal for evening out differences between sides.
Setup
Pulley
Pulley at the very top
Grip
One-hand bar hanging vertically, thumb up
Load
One cable
You need
Single-hand vertical bar
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (triceps extension). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Single-Arm Pushdown with One-Hand Bar work?
Mainly the triceps.
How do I set up the cable machine for the Single-Arm Pushdown with One-Hand Bar?
Pulley: Pulley at the very top. Grip: One-hand bar hanging vertically, thumb up. You also need: Single-hand vertical bar.
What can I do instead of the Single-Arm Pushdown with One-Hand Bar?
For the same movement: Rope Triceps Pushdown, Overhead Triceps Extension and Bar Triceps Pushdown. In DCFT you swap with one tap.
DCFT
The Single-Arm Pushdown with One-Hand Bar in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.