Single Arm Cable Tricep Pushdown Overhand - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Single Arm Cable Tricep Pushdown Overhand

Step by step instructions, muscle activation and variants for the Single Arm Cable Tricep Pushdown Overhand.

MediumTriceps

About this exercise

The cable standing one arm tricep pushdown with an overhand grip isolates each triceps head individually, allowing you to correct imbalances between sides. The pronated (overhand) grip places particular emphasis on the lateral head of the triceps and keeps the wrist in a neutral, comfortable position throughout the movement.

How to Perform

  • Attach a single D-handle to a high pulley cable and set an appropriate weight
  • Stand facing the cable machine with feet hip-width apart, slight forward lean at the hips
  • Grasp the handle with an overhand (pronated) grip and position your upper arm close to your side with your elbow at roughly 90 degrees
  • Brace your core and keep your upper arm stationary throughout the movement
  • Push the handle straight down until your arm is fully extended and the triceps is fully contracted
  • Pause briefly at the bottom, then slowly allow the handle to return to the starting position
  • Complete all reps on one side before switching arms

Muscle Activation

Primary
Triceps

Common Mistakes

Common mistakes content is coming soon.

About the Single Arm Cable Tricep Pushdown Overhand

The Single Arm Cable Tricep Pushdown Overhand is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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