Cable Standing One Arm Tricep Pushdown (Overhand Grip)
Cable Standing One Arm Tricep Pushdown (Overhand Grip) Exercise Description
The Cable Standing One Arm Tricep Pushdown (Overhand Grip) targets the triceps brachii by isolating elbow extension while minimizing shoulder movement. Using a cable provides consistent tension through the range of motion, helping you maintain smooth, controlled reps. The single‑arm setup allows you to focus on keeping the humerus fixed by your side, promoting symmetrical mechanics and precise joint positioning. An overhand (pronated) grip places the forearm in pronation while the wrist stays neutral, encouraging straight‑line force through the elbow. Throughout the lift, maintain an upright torso, a neutral spine, light scapular depression/retraction, and stillness through the shoulder to keep the emphasis on the triceps.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Lateral Head
- Assisting Muscles: Triceps Brachii - Medial Head
- Stabilizing Muscles: Infraspinatus, Rhomboid Major, Transversus Abdominis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Cable
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Single-joint
- Muscle Location: Outer Tricep
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Male
How To Do The Cable Standing One Arm Tricep Pushdown (Overhand Grip) Exercise
‘- Set a high pulley with a single D‑handle.
– Stand facing the stack with a hip‑width or slight staggered stance; brace gently and keep a neutral spine.
– Grip the handle with a pronated (overhand) grip, thumb wrapped; keep the wrist straight.
– Tuck your upper arm to your side; set the shoulder with gentle depression and slight retraction.
– Start with the elbow flexed about 90–110°, forearm angled upward.
– Press the handle down by extending the elbow only; keep the upper arm still and close to your torso.
– Finish when the elbow is straight without snapping; handle near your thigh; wrist remains neutral.
– Pause briefly, maintaining shoulder position (avoid shrugging or forward roll).
– Control the return upward, allowing the elbow to flex while the shoulder stays quiet.
– Keep your body still—no leaning, swaying, or using momentum.
– Switch arms and repeat with the same technique.
Cable Standing One Arm Tricep Pushdown (Overhand Grip) Tips
‘- Stand facing the stack with a hip-width or slight staggered stance, bracing gently and keeping a neutral spine.
– Maintain an upright torso and keep your body still—avoid leaning, swaying, or using momentum.
– Grip the handle with a pronated (overhand) grip, thumb wrapped, and keep your wrist straight/neutral.
– Tuck your upper arm tightly to your side and keep the humerus fixed there throughout the movement.
– Set the shoulder with gentle depression and slight retraction, and keep the shoulder still during the lift.
– Begin with the elbow flexed about 90–110°, with the forearm angled upward.
– Press the handle down by extending the elbow only, keeping the upper arm close to your torso and stationary.
– Finish when the elbow is straight (without snapping), with the handle near your thigh and the wrist remaining neutral.
– Pause briefly at the bottom while maintaining shoulder position, avoiding shrugging or forward shoulder roll.
– Control the return upward, letting the elbow flex while keeping the shoulder quiet, then switch arms and repeat with the same technique.
Cable Standing One Arm Tricep Pushdown (Overhand Grip) Beginner Introduction
The Cable Standing One Arm Tricep Pushdown (Overhand Grip) is a cable-machine exercise centered on working the back of the upper arm by having the elbow straighten against steady resistance. It uses a standing position with the torso upright and the back in its natural curve, so the body stays stable while the arm moves. Because the cable pulls from above, the muscles in the arm experience tension throughout the entire path of the movement, which supports smooth, controlled repetitions rather than sudden bursts of effort.
This exercise uses a single handle so each arm works independently, helping promote balanced strength and consistent technique side to side. The upper arm stays close to the ribs with the shoulder gently anchored down and slightly back, limiting extra motion around the shoulder joint and directing the effort into the triceps. An overhand grasp turns the forearm inward while the wrist stays straight, encouraging a direct line of force through the elbow. The rest of the body remains quiet—no swaying or leaning—so the arms, shoulders, and core work together to stabilize the movement.