Single-Arm Reverse-Grip Cable Pushdown
A one-arm pushdown from a high pulley with the palm facing up, which shifts more work to the medial head of the triceps and lets you train each side alone.
Primary muscles
- Triceps
Secondary muscles
- Forearm Extensors
- Sets
- 3
- Reps
- 12–15 each side
- Rest
- 30–60s
How to perform
Main muscles working (thicker lines)
Starting position
Stand facing a high pulley, grip a single handle underhand and pull it down until the upper arm is pinned to your side with the elbow bent past 90 degrees.
Keep the upper arm locked against the side.
Extend the elbow to push the handle down until the arm is straight.
Squeeze the triceps for a second.
Let the handle rise back up under control; switch arms after the set.
Breathing: Exhale as you push down, inhale as you return.
Coaching tips
Palm up the whole rep
Elbow stays at the side
Wrist straight
Common mistakes
Elbow drifting forward
Curling the wrist
Leaning over the handle
Safety notes
Use lighter loads than an overhand pushdown; the underhand grip is weaker.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.