Single Arm Reverse Grip Cable Triceps Pushdown
In SetGrip: Cable Triceps Pushdown (Single Arm, Reverse Grip)
- Secondary muscles
- Delts
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Unilateral (one arm at a time)
- Category
- Strength
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Pressing one palm-up handle down the side of your body combines two strictness tools at once: the underhand grip that stops elbow flare and the single-arm setup that stops a strong side from covering for a weak one. It sits among the lightest pushdown variations, and that is normal; chase the lockout, not the stack.
How to do the Single Arm Reverse Grip Cable Triceps Pushdown
- Stand with your feet shoulder-width apart, facing the cable machine.
- Hold the cable handle with your right hand, palm facing down, and position your arm so that it is fully extended and parallel to the ground.
- Keep your elbow stationary and close to your body.
- Slowly bend your elbow, lowering the cable handle towards the back of your head.
- Pause for a moment at the bottom of the movement, then extend your arm back to the starting position.
- Repeat for the desired number of repetitions, then switch sides and perform the exercise with your left arm.
Tip: Keep a slight bend at the top on lying extensions to protect the elbow, but lock out fully on cable pushdowns.
Muscles worked
Primary
Triceps · Arms
The triceps straighten the elbow, and overhead variations stretch the long head at the bottom, so you should feel the whole back of the upper arm working with a hard squeeze at lockout.
Secondary
- Delts — The front delt holds the upper arm in position on overhead extensions and should feel tension but not be lifting.
Common mistakes
- Elbows flaring out — on overhead and lying extensions the elbows should stay pointed forward or up, not out to the sides, since flaring turns it into a press.
- Upper arm moving — the upper arm should be pinned in place and only the forearm should move; if the elbow drifts, drop the weight.
- Not finishing the rep — take every rep to a full triceps squeeze; on pushdowns that means a complete lockout for a count.
- Cutting the stretch — on overhead extensions let the weight travel down behind the head until you feel the long head stretch before pressing up.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 per side | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 per side | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Triceps extensions go after the presses in a push session or at the end of an arm day. Superset them with biceps curls on the same cable stack or with the same dumbbells.
Variations and alternatives
Similar exercises
Without cable
Frequently asked questions
What muscles does the Single Arm Reverse Grip Cable Triceps Pushdown work?
The Single Arm Reverse Grip Cable Triceps Pushdown primarily works the triceps. It also involves the delts, which assist the movement and stabilise the joints.
Is the Single Arm Reverse Grip Cable Triceps Pushdown good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Single Arm Reverse Grip Cable Triceps Pushdown with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Single Arm Reverse Grip Cable Triceps Pushdown?
If you cannot do the Single Arm Reverse Grip Cable Triceps Pushdown, try the Kneeling Bodyweight Triceps Extension, the Standing Single Arm Dumbbell Overhead Triceps Extension or the Dumbbell Overhead Triceps Extension. Each of them trains the triceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Single Arm Reverse Grip Cable Triceps Pushdown, a sensible starting point is muscle growth: 3–4 × 10–15 per side with 60–90 s rest; endurance / finisher: 2–3 × 15–20 per side with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.