Single Arm Cable Reverse Grip Tricep Pushdown

Instructions for proper form

Stand up straight with your feet shoulder-width apart. Adjust the cable pulley to the highest position. Grasp the handle with one hand and assume a reverse grip (palms facing down). Position your elbow close to your body, making sure it stays aligned as you extend your arm down until your elbow is fully extended. Slowly return to the starting position while maintaining control. Keep your core engaged and avoid using momentum.

Common mistakes to avoid

Avoid flaring your elbows outward or letting them stray away from your body. Do not lean forward or backward; maintain a neutral posture. Avoid using excessively heavy weights that force you to compromise form.

Benefits

Specific benefits of the exercise

The Single Arm Cable Reverse Grip Tricep Pushdown effectively isolates the triceps, enhancing muscle size and definition. It also improves strength in the arms, contributing to better performance in various pushing movements.

Expected results and timeframe

With consistent training (2-3 times a week), visible improvements in tricep size and strength can generally be seen within 4 to 6 weeks..

Who this exercise is best for

This exercise is ideal for beginners looking to develop tricep strength, bodybuilders aiming for muscle isolation, and those recovering from shoulder injuries who need to safely engage the triceps.

Scientific studies supporting its effectiveness

Studies have shown that isolation exercises like the tricep pushdown can significantly activate the triceps brachii, providing targeted muscle stimulation critical for hypertrophy and strength gains.

Variations

Beginner modifications

For beginners, performing tricep extensions with a resistance band can serve as an effective modification to develop initial strength and control. Alternatively, they can lower the weight on the cable machine.

Advanced progressions

Advanced practitioners may increase load or perform the exercise with pause and tempo variations—slowing down the eccentric phase or adding isometric holds at the bottom of the movement.

Integrations

Complementary exercises

Complement the Single Arm Cable Reverse Grip Tricep Pushdown with exercises such as close-grip bench presses, overhead tricep extensions, or dips to engage the triceps in multiple ways.

Super set recommendations

To create a super set, pair the cable tricep pushdown with a chest exercise like the cable chest fly or a shoulder exercise such as lateral raises for balanced upper body engagement.

Sample workout routines

In a workout routine, include the Single Arm Cable Reverse Grip Tricep Pushdown after compound movements like bench presses or overhead presses for optimal tricep fatigue.

Exercise combinations

Combine this exercise with other tricep-targeting movements like skull crushers or tricep kickbacks for a comprehensive isolation session.

Best time to do this exercise in your workout

This exercise is best performed towards the end of a workout, after primary compound movements, to maximize tricep fatigue and engagement.