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Triceps · Intermediate

Cable Single-Arm Reverse-Grip Triceps Pushdown

Unilateral underhand cable pushdown that isolates elbow extension while the upper arm stays fixed beside the torso.

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Exercise overview

Training details

Triceps

Equipment

Cable

Sets × reps

3 × 15 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand facing the high pulley and hold a single handle with an underhand grip, palm facing upward.
  2. 02Keep your working elbow pinned near your side, shoulder down, and wrist aligned with your forearm.
  3. 03Extend your elbow to press the handle downward without rotating your torso or moving your upper arm.
  4. 04Pause at full extension with the triceps contracted and the elbow straight but not forced.
  5. 05Allow the elbow to bend slowly under tension, complete the set, and then switch arms.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationReverse Grip Cable Triceps PushdownRelated variationCable Triceps Pushdown

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteParallel Bar DipsComparable substituteLever Triceps Dip (plate loaded)Comparable substituteBench PressComparable substituteBanded Triceps PushdownComparable substituteDumbbell Row to KickbackComparable substituteClose-Grip Push-Up

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