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.

Cable One Arm Tricep PushdownWatch the Cable One Arm Tricep Pushdown

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Cable One Arm Tricep Pushdown

The steps for the Cable One Arm Tricep Pushdown itself, so you can judge how close each substitute below really is.

Triceps, with forearms · Cable · Intermediate · Isolation

  1. Stand facing a cable machine with a straight bar attachment at chest height.
  2. Grasp the bar with an overhand grip and step back to create tension in the cable.
  3. Position your feet shoulder-width apart and slightly bend your knees.
  4. Keep your back straight and core engaged throughout the exercise.
  5. Start with your arm fully extended and perpendicular to the floor.
  6. Keeping your upper arm stationary, exhale and push the bar down until your arm is fully extended.
  7. Pause for a moment, then inhale and slowly return to the starting position.
  8. Repeat for the desired number of repetitions, then switch arms.

The 10 Best 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. Cards with a "How to perform it" link open to show 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.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Cable Standing Reverse Grip One Arm Overhead Tricep ExtensionPlay demonstration

    1. Cable Standing Reverse Grip One Arm Overhead Tricep Extension

    95% match

    Triceps · Intermediate · Isolation

    The same equipment, taken with an underhand grip.

    • Cable
    How to perform it
    1. Stand facing away from the cable machine with your feet shoulder-width apart.
    2. Hold the cable handle with an underhand grip and extend your arm overhead, keeping your elbow close to your head.
    3. Keep your upper arm stationary and slowly lower the cable handle behind your head by bending your elbow.
    4. Pause for a moment at the bottom, then extend your arm back to the starting position.
    5. 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 PushdownPlay demonstration

    2. Cable Pushdown

    93% match

    Triceps · Beginner · Isolation

    Pick this when you want an easier version that still works the triceps.

    • Cable
    How to perform it
    1. Attach a straight bar to a high pulley cable machine.
    2. Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.
    3. Grasp the bar with an overhand grip, hands shoulder-width apart.
    4. Keep your elbows close to your sides and your upper arms stationary.
    5. Exhale and push the bar down until your elbows are fully extended.
    6. Pause for a moment, then inhale and slowly return the bar to the starting position.
    7. 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
  3. Cable High Pulley Overhead Tricep ExtensionPlay demonstration

    3. Cable High Pulley Overhead Tricep Extension

    92% match

    Triceps · Intermediate · Isolation

    It uses the same equipment and still works the triceps.

    • Cable
    How to perform it
    1. Attach a rope to a high pulley and stand facing away from the machine.
    2. Grasp the rope with both hands and extend your arms overhead.
    3. Keep your elbows close to your head and your upper arms stationary.
    4. Slowly lower the rope behind your head by bending your elbows.
    5. Pause for a moment, then extend your arms back to the starting position.
    6. 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
  5. Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster)Play demonstration

    Progression

    5. Cable Reverse Grip Triceps Pushdown (Sz-bar) (With Arm Blaster)

    89% match

    Triceps · Intermediate · Isolation

    Pick this when you want a harder version that still works the triceps.

    • Cable
    How to perform it
    1. Attach a straight bar to the cable machine at the highest setting.
    2. Stand facing the cable machine with your feet shoulder-width apart.
    3. Grasp the bar with an underhand grip, palms facing up, and your hands shoulder-width apart.
    4. Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
    5. Engage your triceps and slowly push the bar down until your arms are fully extended.
    6. Pause for a moment at the bottom, then slowly return the bar to the starting position.
    7. 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

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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