How To Do Cable One-Arm Reverse-Grip Tricep Push-Down (Triceps)

The cable one-arm reverse-grip tricep push-down is an isolation exercise which builds muscle and strength in all three tricep heads. Now, push-downs are excellent regardless of the variation used but the reverse grip may allow you to emphasize more of the outer tricep head.

But, it’s a great overall Tricep movement which will essentially yield the same results as an overhand grip push-down. It doesn’t matter if you include this variation at the beginning or the end of your Tricep workout as it warms up the elbows and works the triceps effectively at the same time.

So, fit this exercise somewhere in your arm routine and your triceps will benefit greatly.

In This Exercise:

• Target Muscle Group: Triceps Brachii
• Type: Strength
• Mechanics: Isolation
• Equipment: Cable machine
• Difficulty: Beginner

Exercise Instructions

1. Attach a single grip attachment to the highest notch of the cable pulley.
2. Then, stand facing the pulley and grip the handle with your left hand.
3. Now, extend only your forearm down by flexing your tricep. Exhale during this portion of the exercise.
4. Then, bend your forearm back up until it’s parallel to the floor but don’t move your upper arm. Inhale during this portion of the exercise.
5. Repeat for the desired number of reps.
6. Then, do the exercise with your right arm.

Variations & Tips:

• You can also use a straight bar to work both triceps at the same time.
• Do not go too heavy since this is more of an extension type of exercise. Going too heavy stresses the elbows which can lead to problems down the road.
• Higher reps are more beneficial for keeping the tension on your triceps and alleviating your elbows from stress.
• The cable one-arm reverse-grip tricep push-down works all three tricep heads effectively.

Watch: How to do the cable one-arm reverse-grip tricep push-down