Fysiqal

Isolation · Beginner

One-Arm Tricep Pushdown (Reverse Grip)

Isolation isolation exercise using cable, machine.
Movement pattern
Isolation
Difficulty
Beginner
Equipment
Cable, Machine
Mechanics
Isolation
Sides
Unilateral
Main plane
Sagittal

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How to do the One-Arm Tricep Pushdown (Reverse Grip)

Cues reviewed by Kwabena Osei on

Setup

Stand facing a high pulley, gripping a single handle with a reverse (underhand/supinated) grip, elbow tucked at your side.

  1. Push the handle down by extending your elbow, keeping your upper arm fixed at your side.

  2. Squeeze fully at the bottom -- this reverse-grip single-arm variant is one of the best triceps exercises for hitting all three heads together.

  3. Return under control to a full stretch.

Common mistakes

  • Letting the elbow drift away from your side instead of keeping it fixed throughout.

  • Rushing through reps on one arm just to switch sides instead of controlling the full range on both.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Elbow extensionprimary action

    Triceps brachii (prime mover, high emphasis); Triceps brachii (prime mover, high emphasis); Triceps brachii (prime mover, high emphasis)

  • Radioulnar supinationsecondary action

    Biceps brachii (stabilizer, low emphasis)

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From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.