10 Best Cable One Arm Tricep Pushdown Alternatives for Triceps Isolation
The Cable One Arm Tricep Pushdown is done standing with a cable machine. Ranked closest by our scoring: the Cable Standing Reverse Grip One Arm Overhead Tricep Extension, the Cable Pushdown and the Cable High Pulley Overhead Tricep Extension. A harder version, the Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster), is listed below as a progression rather than a swap.
The Cable One Arm Tricep Pushdown has you push a straight bar down with one arm while the other rests, so a busy station sends you looking for another way to hit the same muscle. The Cable Standing Reverse Grip One Arm Overhead Tricep Extension is the closest swap: the same station, one arm at a time, just an underhand grip with your arm finishing overhead instead of down. If you would rather keep the pushdown shape and free up the second arm, the Cable Pushdown puts both hands on the bar.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Cable One Arm Tricep Pushdown
- Primary muscle
- Triceps
- Equipment
- Cable
- Difficulty
- Intermediate
- Type
- Isolation
Secondary muscles: Forearms
How to perform Cable One Arm Tricep Pushdown
- Stand facing a cable machine with a straight bar attachment at chest height.
- Grasp the bar with an overhand grip and step back to create tension in the cable.
- Position your feet shoulder-width apart and slightly bend your knees.
- Keep your back straight and core engaged throughout the exercise.
- Start with your arm fully extended and perpendicular to the floor.
- Keeping your upper arm stationary, exhale and push the bar down until your arm is fully extended.
- Pause for a moment, then inhale and slowly return to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Ranked Cable One Arm Tricep Pushdown Alternatives
10 substitutes, ranked by how closely each one matches the Cable One Arm Tricep Pushdown on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.
Best match - Triceps
- Cable
- Intermediate
- Isolation
The same equipment, taken with an underhand grip.
How to perform this exercise
- Stand facing away from the cable machine with your feet shoulder-width apart.
- Hold the cable handle with an underhand grip and extend your arm overhead, keeping your elbow close to your head.
- Keep your upper arm stationary and slowly lower the cable handle behind your head by bending your elbow.
- Pause for a moment at the bottom, then extend your arm back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Sets and reps: 3 sets of 10 to 15 reps on each side.
Why this matches
- Primary muscle: triceps, the same as the Cable One Arm Tricep Pushdown
- Equipment: a cable, the same as the Cable One Arm Tricep Pushdown
- Body position: standing, the same as the Cable One Arm Tricep Pushdown
2. Cable Pushdown
93% match- Triceps
- Cable
- Beginner
- Isolation
Pick this when you want an easier version that still works the triceps.
How to perform this exercise
- Attach a straight bar to a high pulley cable machine.
- Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.
- Grasp the bar with an overhand grip, hands shoulder-width apart.
- Keep your elbows close to your sides and your upper arms stationary.
- Exhale and push the bar down until your elbows are fully extended.
- Pause for a moment, then inhale and slowly return the bar to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: triceps, the same as the Cable One Arm Tricep Pushdown
- Equipment: a cable, the same as the Cable One Arm Tricep Pushdown
- Body position: standing, the same as the Cable One Arm Tricep Pushdown
- Triceps
- Cable
- Intermediate
- Isolation
It uses the same equipment and still works the triceps.
How to perform this exercise
- Attach a rope to a high pulley and stand facing away from the machine.
- Grasp the rope with both hands and extend your arms overhead.
- Keep your elbows close to your head and your upper arms stationary.
- Slowly lower the rope behind your head by bending your elbows.
- Pause for a moment, then extend your arms back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: triceps, the same as the Cable One Arm Tricep Pushdown
- Equipment: a cable, the same as the Cable One Arm Tricep Pushdown
- Body position: standing, the same as the Cable One Arm Tricep Pushdown
- Triceps
- Cable
- Beginner
- Isolation
How to perform this exercise
- Attach a rope attachment to a high pulley on a cable machine.
- Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.
- Grasp the rope with an overhand grip, palms facing each other.
- Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
- Exhale and push the rope downward by extending your elbows until your arms are fully extended.
- Pause for a moment, then inhale and slowly return to the starting position by allowing your elbows to flex.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: triceps, the same as the Cable One Arm Tricep Pushdown
- Equipment: a cable, the same as the Cable One Arm Tricep Pushdown
- Body position: standing, the same as the Cable One Arm Tricep Pushdown
Progression
- Triceps
- Cable
- Intermediate
- Isolation
Pick this when you want a harder version that still works the triceps.
How to perform this exercise
- Attach a straight bar to the cable machine at the highest setting.
- Stand facing the cable machine with your feet shoulder-width apart.
- Grasp the bar with an underhand grip, palms facing up, and your hands shoulder-width apart.
- Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
- Engage your triceps and slowly push the bar down until your arms are fully extended.
- Pause for a moment at the bottom, then slowly return the bar to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: triceps, the same as the Cable One Arm Tricep Pushdown
- Equipment: a cable, the same as the Cable One Arm Tricep Pushdown
- Body position: standing, the same as the Cable One Arm Tricep Pushdown
6. Cable Reverse-grip Pushdown
89% match- Triceps
- Cable
- Beginner
- Isolation
How to perform this exercise
- Attach a straight bar to a high pulley cable machine.
- Stand facing the machine with your feet shoulder-width apart.
- Grasp the bar with an underhand grip, palms facing up, and your hands shoulder-width apart.
- Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
- Using your triceps, push the bar down until your arms are fully extended and your triceps are contracted.
- Pause for a moment, then slowly return the bar to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: triceps, the same as the Cable One Arm Tricep Pushdown
- Equipment: a cable, the same as the Cable One Arm Tricep Pushdown
- Body position: standing, the same as the Cable One Arm Tricep Pushdown
7. Reverse Grip Triceps Pushdown
89% match- Triceps
- Cable
- Beginner
- Isolation
How to perform this exercise
- Start by setting a bar attachment (straight or e-z) on a high pulley machine.
- Facing the bar attachment, grab it with the palms facing up (supinated grip) at shoulder width. Lower the bar by using your lats until your arms are fully extended by your sides. Tip: Elbows should be in by your sides and your feet should be shoulder width apart from each other. This is the starting position.
- Slowly elevate the bar attachment up as you inhale so it is aligned with your chest. Only the forearms should move and the elbows/upper arms should be stationary by your side at all times.
- Then begin to lower the cable bar back down to the original staring position while exhaling and contracting the triceps hard.
- Repeat for the recommended amount of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: triceps, the same as the Cable One Arm Tricep Pushdown
- Equipment: a cable, the same as the Cable One Arm Tricep Pushdown
- Body position: standing, the same as the Cable One Arm Tricep Pushdown
- Triceps
- Cable
- Intermediate
- Isolation
How to perform this exercise
- Attach a rope to a high pulley and adjust the weight accordingly.
- Stand facing away from the pulley machine with your feet shoulder-width apart.
- Grasp the rope with both hands, palms facing down, and bring your hands above your head.
- Keep your upper arms close to your head and perpendicular to the floor.
- Slowly lower the rope behind your head by bending your elbows.
- Pause for a moment, then extend your arms back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: triceps, the same as the Cable One Arm Tricep Pushdown
- Equipment: a cable, the same as the Cable One Arm Tricep Pushdown
- Body position: standing, the same as the Cable One Arm Tricep Pushdown
- Triceps
- Cable
- Beginner
- Isolation
How to perform this exercise
- Stand with your feet shoulder-width apart, facing the cable machine.
- Hold the cable handle with your right hand, palm facing down, and position your arm so that it is fully extended and parallel to the ground.
- Keep your elbow stationary and close to your body.
- Slowly bend your elbow, lowering the cable handle towards the back of your head.
- Pause for a moment at the bottom of the movement, then extend your arm back to the starting position.
- Repeat for the desired number of repetitions, then switch sides and perform the exercise with your left arm.
Sets and reps: 3 sets of 10 to 15 reps on each side.
Why this matches
- Primary muscle: triceps, the same as the Cable One Arm Tricep Pushdown
- Equipment: a cable, the same as the Cable One Arm Tricep Pushdown
- Body position: standing, the same as the Cable One Arm Tricep Pushdown
- Triceps
- Other
- Beginner
- Isolation
How to perform this exercise
- Stand with your feet shoulder-width apart and hold a towel with both hands behind your head.
- Keep your elbows close to your ears and your upper arms stationary.
- Slowly extend your forearms upward, squeezing your triceps at the top.
- Pause for a moment, then slowly lower the towel back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: triceps, the same as the Cable One Arm Tricep Pushdown
- Equipment: a band, not a cable
- Body position: standing, the same as the Cable One Arm Tricep Pushdown
Why You Might Need a Cable One Arm Tricep Pushdown Alternative
The Cable One Arm Tricep Pushdown needs its own straight bar at a cable station, so it disappears when someone else has it or your gym has only one. Two alternatives keep you working one arm at a time: the Cable Standing Reverse Grip One Arm Overhead Tricep Extension takes the same station overhead with an underhand grip, and the Cable Standing One Arm Triceps Extension holds a handle out at shoulder height before bending the elbow to lower it behind your head. The rest use both hands together: a straight bar, a rope, or a reverse-grip pushdown with palms up. If no cable machine is free, the Assisted Standing Triceps Extension (With Towel) keeps the same elbow extension with a towel behind your head, though the steps add no load, so it is a warm-up, not a working set.
How to Choose the Right Cable One Arm Tricep Pushdown Substitute
If your usual station has a line, the Cable Standing Reverse Grip One Arm Overhead Tricep Extension keeps you on a cable stack working one arm the same way, just with your palm turned up and your arm finishing overhead instead of pointing down. The Cable Standing One Arm Triceps Extension is the other one-arm option: you hold the cable handle out at shoulder height first, then bend your elbow to lower it behind your head. Every other alternative trades the single arm for both hands together. The Cable Pushdown puts both hands on a straight bar for the simplest setup, and the Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster) runs the same pushdown with your palms turned up if you want to change how the bar sits in your hands.
Cable One Arm Tricep Pushdown FAQ
Can I train triceps this way without a cable machine?
The Assisted Standing Triceps Extension (With Towel) replaces the cable stack with a towel held overhead in both hands. Keep your elbows close to your ears and your upper arms still, then straighten your arms and squeeze at the top. The steps add no load, so treat it as a warm-up or a way to rehearse the elbow extension rather than a replacement for a working set.
Which swap keeps me working one arm at a time?
Two alternatives do. The Cable Standing Reverse Grip One Arm Overhead Tricep Extension stays on the same cable machine, facing away from it, with an underhand grip and your arm working overhead, and the Cable Standing One Arm Triceps Extension holds the handle out at shoulder height before bending your elbow to lower it behind your head. Either keeps the same one-side workload as the original.
How do I make the pushdown harder once it stops challenging me?
Add weight on the stack first, since the pushdown itself does not change. If you want a different feel, the Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster) runs the same pushdown with your palms turned up and elbows pinned to your sides, using a bar set at the top of the machine.
What do I use if my gym only has a rope attachment free?
The Cable Pushdown (With Rope Attachment) uses the rope with both hands, palms facing each other, so you push down and extend your elbows the same way as the standard bar. Stand with your feet shoulder-width apart, keep your elbows tucked to your sides, then press until your arms are straight.
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