One-Arm Reverse Grip Triceps Cable Pushdown

enums.exercise_tag.STRENGTHenums.exercise_tag.PUSH

exercise_detail.body_part: enums.body_part.TRICEPS

exercise_detail.description

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.

exercise_detail.how_to_perform

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

exercise_detail.what_muscles_work

exercise_detail.primary_muscle:

exercise_detail.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.

exercise_detail.common_mistakes

Using excessive weight leading to momentum-based movement rather than controlled muscle engagement.
Allowing the elbow to flare out instead of keeping it close to the body, reducing triceps activation.
Leaning forward excessively, which shifts focus away from the triceps to other muscle groups.
Failing to fully extend the arm at the bottom of the movement, limiting the range of motion.
Allowing the wrist to bend rather than maintaining a neutral position, which can cause discomfort.
Not keeping the shoulder stable, leading to unnecessary shoulder movement and reduced triceps isolation.
Rushing through the exercise without controlled tempo, which decreases time under tension for the triceps.
Starting the movement with the shoulder rather than the elbow, resulting in poor triceps engagement.