Smart Workout Diary

Cable One-Arm Reverse-Grip Triceps Pushdown

The cable one-arm reverse-grip triceps extension is an isolation exercise performed with an underhand grip on a high cable. It primarily targets the triceps while each arm works independently, helping develop elbow-extension strength and upper-arm muscle control. It supports triceps hypertrophy and balanced arm strength.

Demonstration

Cable One-Arm Reverse-Grip Triceps Pushdown — demonstration 1
Cable One-Arm Reverse-Grip Triceps Pushdown — demonstration 2

Instructions

  1. Set a cable pulley high and attach a single handle. Select a light, controllable load.
  2. Stand facing the machine, grasp the handle with one hand in an underhand grip, and step back until the cable is taut. Keep your chest tall and ribs stacked over your pelvis.
  3. Place the upper arm close to your side with the elbow bent. Keep the wrist neutral and stabilize your shoulder without leaning or twisting.
  4. Exhale and extend the elbow, pressing the handle down until the arm is nearly straight. Pause briefly while keeping the upper arm still.
  5. Inhale as you slowly return the handle to the bent-elbow start position. Complete the repetitions with control, then repeat on the other arm.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Keep the elbow fixed: movement should come from the elbow, not from swinging the shoulder.
  2. Use a load that lets you control the return; do not let the stack pull your arm upward.
  3. Do not force lockout: straighten the elbow comfortably while keeping the wrist neutral.
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