Cable Single-Arm Triceps Pushdown (Rope Attachment)

The one-arm pushdown holding a rope, leaning in with the free hand braced on the machine; the rope keeps the grip neutral.

How to do it

Setup

Facing a high pulley, the rope in one hand with a neutral grip, the free hand braced on the frame, a slight forward lean.

Steps

Press the rope down until the arm is straight.
Keep the elbow pinned to the side as the forearm moves.
Let the rope rise to just above elbow height; switch arms after the set.

Common mistakes

Pushing with the braced hand: it steadies and does not help. Elbow drifting forward with the rope: keep it at the ribs. Twisting the torso toward the working side: square shoulders.

Breathing

Exhale pressing down, inhale returning.