10 Best Cable One Arm Tricep Pushdown Alternatives for Triceps Isolation

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.

1. Best match

   Play demonstration

   1. Bodyweight Kneeling Triceps Extension

   54% match

   • Triceps
   • Bodyweight
   • Beginner
   • Isolation

   Use this when you have nothing to train with, because it works the triceps with bodyweight alone.

   How to perform this exercise

   1. Kneel down on the ground with your knees hip-width apart.
   2. Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
   3. Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
   4. Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
   5. Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: triceps, the same as the Cable One Arm Tricep Pushdown
   • Equipment: bodyweight only, not a cable
   • Body position: kneeling, not standing
   • Balance: harder to stay steady on than the Cable One Arm Tricep Pushdown
2. Play demonstration

   2. Elbow Dips

   51% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
   2. Slide your hips forward off the bench and straighten your legs, keeping your heels on the ground.
   3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
   4. Pause for a moment at the bottom, then push through your hands to straighten your arms and lift your body back up to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: triceps, the same as the Cable One Arm Tricep Pushdown
   • Equipment: bodyweight only, not a cable
   • Body position: standing, the same as the Cable One Arm Tricep Pushdown
   • Balance: harder to stay steady on than the Cable One Arm Tricep Pushdown
3. Play demonstration

   3. Reverse Dip

   50% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Position yourself between two parallel bars with your arms fully extended and your body straight.
   2. Lower your body by bending your elbows until your upper arms are parallel to the ground.
   3. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: triceps, the same as the Cable One Arm Tricep Pushdown
   • Equipment: bodyweight only, not a cable
   • Body position: standing, the same as the Cable One Arm Tricep Pushdown
   • Balance: harder to stay steady on than the Cable One Arm Tricep Pushdown
4. Play demonstration

   4. Ring Dips

   47% match

   • Triceps
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Start by hanging from the rings with your arms fully extended and your body straight.
   2. Lower your body by bending your elbows until your shoulders are below your elbows.
   3. Push yourself back up to the starting position by straightening your arms.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: triceps, the same as the Cable One Arm Tricep Pushdown
   • Equipment: a suspension trainer, not a cable
   • Body position: standing, the same as the Cable One Arm Tricep Pushdown
   • Balance: harder to stay steady on than the Cable One Arm Tricep Pushdown
5. 

   5. Bench Dips

   46% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
   2. Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
   3. Using your triceps to bring your torso up again, lift yourself back to the starting position.
   4. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: triceps, the same as the Cable One Arm Tricep Pushdown
   • Equipment: bodyweight only, not a cable
   • Body position: seated, not standing
6. 

   6. Dips - Triceps Version

   41% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
   2. Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
   3. Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
   4. Repeat the movement for the prescribed amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: triceps, the same as the Cable One Arm Tricep Pushdown
   • Equipment: bodyweight only, not a cable
   • Body position: hanging, not standing
   • Balance: harder to stay steady on than the Cable One Arm Tricep Pushdown
7. Play demonstration

   7. One Arm Dip

   37% match

   • Triceps
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand facing away from a bench or chair, with your feet shoulder-width apart.
   2. Place one hand on the bench or chair behind you, fingers pointing towards your body.
   3. Extend your legs out in front of you, keeping your heels on the ground.
   4. Bend your elbows and lower your body towards the ground, keeping your back close to the bench or chair.
   5. Pause for a moment at the bottom, then push through your palms to straighten your arms and return to the starting position.
   6. Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: triceps, the same as the Cable One Arm Tricep Pushdown
   • Equipment: bodyweight only, not a cable
   • Body position: standing, the same as the Cable One Arm Tricep Pushdown
   • Balance: harder to stay steady on than the Cable One Arm Tricep Pushdown
8. Play demonstration

   8. Biceps Leg Concentration Curl

   37% match

   • Biceps
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench with your legs spread apart and your feet flat on the ground.
   2. Hold a dumbbell in one hand and place your elbow on the inside of your thigh, just above the knee.
   3. With your palm facing up, curl the dumbbell towards your shoulder while keeping your upper arm stationary.
   4. Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back to the starting position.
   5. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   Why this matches

   • Primary muscle: biceps, not triceps
   • Equipment: bodyweight only, not a cable
   • Body position: seated, not standing
9. Play demonstration

   9. Triceps Dip (Between Benches)

   37% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward.
   2. Slide your butt off the bench, supporting your weight with your hands.
   3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
   4. Pause for a moment at the bottom, then push yourself back up to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: triceps, the same as the Cable One Arm Tricep Pushdown
   • Equipment: bodyweight only, not a cable
   • Body position: standing, the same as the Cable One Arm Tricep Pushdown
   • Balance: harder to stay steady on than the Cable One Arm Tricep Pushdown
10. Play demonstration

    10. Impossible Dips

    37% match

    • Triceps
    • Bodyweight
    • Advanced
    • Compound

    How to perform this exercise

    1. Position yourself between two parallel bars with your arms fully extended and your body suspended in the air.
    2. Bend your knees and cross your ankles.
    3. Lower your body by bending your elbows until your upper arms are parallel to the ground.
    4. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Primary muscle: triceps, the same as the Cable One Arm Tricep Pushdown
    • Equipment: bodyweight only, not a cable
    • Body position: inverted, not standing
    • Balance: harder to stay steady on than the Cable One Arm Tricep Pushdown