Arms · Triceps extension
Single-Arm Reverse-Grip Pushdown
The Single-Arm Reverse-Grip Pushdown mainly trains your triceps.
One cable
Stable
How to do it
- Stand close to the machine, grip the handle from underneath
- Elbow against your ribs, free hand on your hip
- Extend your arm all the way down and hold briefly
- Return slowly to 90°, then switch sides
Coach’s tip
With an underhand grip your forearm can’t help out: a little weight is enough for a serious burn. A regular overhand grip lets you go a bit heavier. Ideal for evening out side-to-side differences.
Setup
Pulley
Pulley at the top
Grip
Single handle, palm up
Load
One cable
You need
Single handles
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (triceps extension). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Single-Arm Reverse-Grip Pushdown work?
Mainly the triceps.
How do I set up the cable machine for the Single-Arm Reverse-Grip Pushdown?
Pulley: Pulley at the top. Grip: Single handle, palm up.
What can I do instead of the Single-Arm Reverse-Grip Pushdown?
For the same movement: Rope Triceps Pushdown, Overhead Triceps Extension and Bar Triceps Pushdown. In DCFT you swap with one tap.
DCFT
The Single-Arm Reverse-Grip Pushdown in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.