Single Arm Reverse Triceps Pushdowns (How To & Benefits)

The Single-Arm Reverse Tricep Pushdown is an isolation exercise that targets the triceps (especially the lateral and medial heads) using a reverse (underhand) grip for a different angle of activation.

Performing it one arm at a time helps improve balance and mind–muscle connection while allowing for a smoother, more controlled range of motion.

Primary Muscles Worked: Triceps Brachii (Lateral and Medial Heads)
Secondary Muscles Worked: Forearms, Core (stabilization)
Equipment Needed: Cable Machine with a Single Handle or Straight Bar Attachment

How To Do Single Arm Reverse Tricep Pushdowns

Step-by-Step Instructions

Set-Up:
- Attach a single handle (or small straight bar) to a high pulley on a cable machine.
- Stand facing the machine and grab the handle with an underhand (supinated) grip—palm facing up.
- Step back slightly and position your working elbow close to your side.
- Keep your chest up, shoulders down, and core braced.
Execution:
- Begin with your elbow bent at about 90°.
- Press the handle down by extending your elbow until your arm is fully straight.
- Pause briefly at the bottom and squeeze your tricep.
- Slowly return to the starting position under control.
- Complete all reps on one arm before switching sides.
Tips for Proper Form:
- Keep your elbow tucked close to your body throughout the movement.
- Move only at the elbow, avoid swinging your shoulder or upper arm.
- Focus on a full contraction and controlled eccentric (return).
- Use a smooth, steady tempo, don’t jerk the weight down.

Key Benefits

Isolates and strengthens each tricep independently.
The reverse grip shifts emphasis to the lateral and medial heads.
Enhances elbow stability and arm definition.
Improves mind–muscle connection and control through the triceps.

Modifications and Variations

Easier Option:
- Use lighter weight to focus on form and control.
- Perform the movement seated for extra stability.
Harder Option:
- Pause 1–2 seconds at the bottom for more time under tension.
- Use slow eccentrics (3–4 seconds lowering).
- Superset with standard pushdowns for full triceps development.

Common Mistakes

Flaring the Elbow Out: Keep it tight to your torso for proper isolation.
Using Momentum: Control the movement, don’t swing the handle down.
Half Reps: Fully extend your arm to engage the triceps completely.
Overgripping the Handle: Keep a firm but relaxed grip to avoid forearm fatigue.

Reps and Sets Recommendations

For Strength: 3–4 sets of 8–10 reps per arm.
For Hypertrophy: 3–4 sets of 10–15 slow, controlled reps per arm.
For Endurance/Finisher: 2–3 sets of 15–20 lighter, steady reps per arm.

SA Reverse Triceps Pushdowns Alternatives

If you can’t do One Arm Reverse Triceps Pushdowns, for whatever reason, then here are a few alternatives that you may be able to use as a substitution.

Band Triceps Pushdowns

The closest alternative to Triceps Pushdowns, including Single Arm Reverse Triceps Pushdowns, with a cable machine is doing the same movement using a resistance band.

Simply loop a resistance band (a relatively thin one if you want to go single arm) around the top of a squat rack and you can do Reverse Triceps Pushdowns. In my opinion, it’s worth paying a few bucks for a resistance band for your home gym if for nothing else than being able to do Band Triceps Pushdowns.

Reverse Wrist Curls

If you’re looking for another exercise to target your wrist extensors, then you might want to give Reverse Wrist Curls a try.

Grab a bar with an overhand grip and sit on a bench. Lay your forearms flat against the bench with your wrists hanging just off the edge. Flex and extend at the wrist while keeping your forearms connected to the bench to really isolate your wrist extensor muscles.