Triceps
Single Arm Reverse Grip Pushdown
The Single Arm Reverse Grip Pushdown is a strength exercise on a cable machine for your triceps. Share of the load in the Zulta muscle model: triceps (medial head) 32%, triceps (lateral head) 30% and triceps (long head) 19%.
How to do it
- Set a pulley at its highest position and clip on a single handle.
- Stand facing the machine and grip the handle with your working hand, palm facing up.
- Pin the elbow to your side, bent about 90 degrees, with the free hand on your hip.
- Push the handle down until your elbow is fully straight and the palm faces forward.
- Let the handle rise slowly back to the start without moving the elbow.
Tips
- Start light: the underhand grip leaves less room for heavy loads.
- Keep the wrist straight and in line with the forearm.
Common mistakes
- Curling the wrist up at the top of the rep.
- Leaning over the handle to use body weight.
Muscles worked by the Single Arm Reverse Grip Pushdown
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
An underhand grip shifts work toward the medial head. One arm at a time. Elbow extension with the arm at the side: the lateral and medial heads do most of the work, the long head is active but not lengthened because the shoulder stays neutral.
Single Arm Reverse Grip Pushdown alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Single Arm Reverse Grip Pushdown work?
Mainly the triceps (medial head) and triceps (lateral head). The triceps (long head) assist.
Is the Single Arm Reverse Grip Pushdown good for beginners?
Yes. The Single Arm Reverse Grip Pushdown is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Single Arm Reverse Grip Pushdown?
For example the Reverse Grip Pushdown, Cross Body Tricep Pushdown and Single Arm Cable Pushdown. They train mostly the same muscles.
How do you make the Single Arm Reverse Grip Pushdown harder?
Add weight or reps, or move on to the Cross Body Tricep Pushdown and Leaning Cable Pushdown.
Sources
- Maeo et al. 2023, Eur J Sport Sci 23(7):1240-1250 (overhead vs neutral arm position)
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