Movement overview

The Triceps Single Arm Cable Pushdown Reverse Grip is an isolation exercise targeting the triceps brachii, particularly emphasizing the long head. This exercise involves using a cable machine with a single handle attachment, allowing for a reverse grip that engages the triceps differently compared to traditional pushdowns.

Step-by-step cues

1. Attach a single handle to a high pulley on the cable machine.
2. Stand facing the machine, grasp the handle with an underhand grip (palm facing up) using one hand.
3. Position your feet shoulder-width apart, and slightly bend your knees for stability.
4. Keep your upper arm close to your body and your elbow fixed at your side.
5. Start with your forearm parallel to the floor, then extend your arm downward by contracting your triceps.
6. Pause briefly at the bottom of the movement, ensuring full extension of the elbow.
7. Slowly return to the starting position with control, keeping tension on the triceps throughout.
8. Complete the desired number of repetitions before switching arms.

Technical tips

• Maintain a neutral spine and avoid leaning forward or backward during the exercise.
• Focus on keeping your elbow stationary; only your forearm should move.
• Use a lighter weight initially to master the form and prevent strain on the elbow joint.
• Engage your core muscles to maintain balance and stability throughout the movement.
• Exhale as you push down and inhale as you return to the starting position.
• Keep movements slow and controlled to maximize muscle engagement and reduce injury risk.