Cable Standing One Arm Tricep Pushdown Overhand Grip

Muscles worked

Setup

1. Set the cable pulley to the highest position and attach a single D-handle.
2. Stand facing the machine with a shoulder-width stance or a slight staggered stance for better stability.
3. Grip the handle with an overhand (pronated) grip, palm facing down.
4. Pull the handle down so your upper arm is tucked against your side and your elbow is bent at roughly 90 degrees.

How to do it

1. Exhale as you push the handle down by extending your elbow until your arm is fully straight.
2. Squeeze your tricep hard at the bottom of the movement for one second.
3. Inhale as you slowly return the handle to the starting position, maintaining a controlled 2-second tempo.
4. Keep your upper arm pinned to your ribcage throughout the entire set; only your forearm should move.

Form checklist

• Keep your elbow locked in place against your side throughout the movement.
• Avoid using momentum or leaning your body weight into the push.
• Maintain a neutral spine and engaged core to prevent arching your back.
• Ensure the wrist remains straight and firm, not curling or snapping at the bottom.

Pro tips

• Focus on 'pushing through the pinky' side of your hand to maximize lateral head engagement.
• Start with your weaker arm first to ensure equal volume and intensity across both sides.
• Imagine your elbow is a fixed hinge that cannot move forward or backward.

Make it harder

• Implement a 3-4 second eccentric (upward) phase to increase time under tension.
• Add a 2-second peak contraction hold at the bottom of every rep to maximize muscle fiber recruitment.

Frequently asked

What muscles does the cable standing one arm tricep pushdown overhand grip work?

The cable standing one arm tricep pushdown overhand grip primarily targets the triceps, and also works the biceps and forearms as secondary muscles.

What equipment do you need for the cable standing one arm tricep pushdown overhand grip?

The cable standing one arm tricep pushdown overhand grip uses cable.

Is the cable standing one arm tricep pushdown overhand grip good for beginners?

Yes. The cable standing one arm tricep pushdown overhand grip is a beginner-friendly movement and a strong foundation to build on.

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